WOD
21-15-9
up right row
squat jump/air squat
sit up

Every 1:30 for 15 minutes

First 5 rounds (0:00-7:30):
2 clean

Second 5 rounds (7:30-15:00:
1 power clean
2 split jerk

Tarvitset haasteeseen kaksi kahvakuulaa ja ohjeet suoritukseen näet yllä olevasta videosta.

Täältä löydät Very Black Storen kattavan kahvakuulavalikoiman: https://veryblackstore.fi/tuote-kategoria/conditioning/kettlebells/

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3 Rounds @ 3/2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises
* Use an EZ curl bar if available

200m Run / (Row/Bike: 18/14cal)
8 DB snatch (30/20kg)
12 Chest to bar

Snatch
15x Every :20sec - 1 Snatch @60-75%
10x Every :45sec – 1 Snatch @75-80%
EMOM 7 - 1 Snatch @80-90%

145 min

1.WL
A. Clean pull + Clean pull under – 3 to 5 x 1+2 @ build up, Go every 75 to 90-seconds
- 25 30 35

B. Clean and jerk – 12 to 15 total sets
Segment clean + Clean + Jerk – 1+1+1 @ 70+%, go every 90-seconds to 2-minutes
- 50 50 52.5 52.5 55 55

C. Once the weight gets too heavy for the complex move to:
Clean + jerk – 1+1 @ continue to build up, go every 60 to 90-seconds
- 57.5 60 62.5 62.5 65 65 65

2.BMU
- 5 x 3

3.Conditioning
4 sets of intervals (A1 – A2 – A3 – A4)
A1. 8-minute AMRAP
16/12 (cal) row
64 Double-unders > 40
2 rope climb
Reps: 3 rounds

Rest 3-minutes before A2

A2. 7-minute AMRAP
7 Bar-facing burpees
7 Power clean and jerk @ 52.5/35kg > 30
7m OH walking lunges @ 52.5/35kg > 30
Reps: 3 rounds + 14 reps

Rest 3-minutes before A3

A3. 6-minute AMRAP
12/9 (cal) row
6 Bar muscle-ups > CTB
30 Double-unders
Reps: 3 rounds + 1 cal row

Rest 3-minutes before A4

A4. not done

2x

20 barbell godmornings 40kg
15 DB bench press 27.5kg's
10 DB row L/R 27.5kg

4 rounds:

6 chest to bar
8 db snatch 25/16kg
10 db squat 25/16kg
12 hr push-up
14 cal ergo

2 min rest between rounds

20sec work
40sec rest