Technique practise: Barbell cycling

Hang power clean TNG
Clean'n'Jerk TNG

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Winter War 2017, qualifier 3 (TBA)

Option of getting judged or just to try it out.

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Schedule and programming will be updated after the Q3 has been published.

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

Five sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes

5 Rounds

6 HSPU Strict (Deficit Option)
10 Good Morning (30% Back Squat)
15" L-Sit

A:Muscle snatch + power snatch + ohs
@5x3
B: Clean pull + power clean + squat clean
@80% of power clean 5x3
C: Split Jerk from front squat

A surprise WOD, unwrapped in the morning!

For Time:

30 BJ
30 C2B (-> PU -> RPU -> RR)
30 KB swings
30 Front squat 50/30 kg
30 TTB / K2E
30 Push Press 50/30 kg
30 Deadlift 50/30 kg
30 Wall balls
30 Burpees
30 Sit-ups

A: Snatch pull+ hip squat snatch + squat snatch @75-80% of squat snatch 5x2
B: Hip squat clean + Hang squat clean + push jerk
C:Front squat @75 % 5x4 T.: 42x1 Emom 10min

5 Rounds
- 12 Cleans
- 8 WallBall
- 15 cal row

Strength
Anterior
5-5-3-3-3-1-1-1-1
Push Press

30 sec plank hold after each

Metcon
Amrap 21
1 Circle Run
9 Banded Shoulder Fly
15 Banded Curl
21 Banded Fly

Push jerk 3*5 HAP

Hyppykyykkyt 3x5