Tekniikka/taktiikka 15min

Leuanveto - 3 x sama toistomäärä, vaikein skaalaus

12 min EMOM

*odd minute 5 deficit HSPU
*even minute 7-12 toes to bar

Cash out

3 x max reps strict C2B

PartnerWOD, “I Go, You Go”. Get both A and B done. One can bike or row, while other does the movements. Switch as many times as you need. In the end you either have some calories or reps to do.

A) 200kcal Assault or Row.

B)
30 MU
30 OHS (60/40kg)
30 Double KB GTOH 24/16kg
30 Burpee Box over
30 Hang Power Clean
30 Jerk
30 Thruster

If you want to take this little easier, just scale the weights! If you do this alone, assault 100kcal and do 15 reps each movement.

EMOM 12
a) 6-10 strict pull ups
b) 5+5 seated DB press
c) 10-15 superman
d) OHS hold bottom position w wooden stick

Five giant sets of :

5 x max reps DB floor press (choose weight, u can perform 15 - reps)

5 x 1 minute HS hold

Round start every 3:00

20 min clock:

3 rds
100 du`s
30 cal row
20 wallball 9/6kg
+
amrap
20 dumbell snatch alternating
10 burpee over dumbell

EMOM 20 (45 sec work, 15 off)

Min 1: Shuttle run (moderate pace
Min 2: 10 Russian KB swings
Min 3: 2 rope climbs
Min 4: Row 15/13 cal
-lighter week so this should be done pretty moderate pace

Alternate through
1. 50 Double unders
2. 20 hollow rocks
3. 10-15 medball cleans
4. Row 15/12 Cal

5 x AHAP

1 shoulder press + 2 push press + 3 push jerk + 4 split jerk

6x (Squat clean- front squat- jerk)
Kasvata painoja jokaisella sarjalla, maks 90% 1RM clean&jerk