A) Back Squat-work to heavy set of 6 in 10 min
B) Front Squat- 2x8 @ 70% of A
B) EMOM for 10 min
6 Wallballs 20/14 14/10
6 T2B

burpee 1min
1min rest
du 3min
1min rest
4 min me 2 box + 2 push ups
4 box + 4 push ups,, 6+6,,,

post total reps for score

Max strict Hspu
bMu Knees up technic and max reps

50 shoulder tap
Hs Walk practise

-Kippitekniikka
-Rinnalleveto
-Raakatyöntö

Joka 2 min x 10

Odd: 1 round of machoman: 3 powerclean + 3 front squat + 3 jerk
Even: 1 round of cindy: 5 pull ups 10 push ups 15 squats

Mobility WOD:
Shoulders: Pin a bar, shoulder width and go down. 6 minutes
Triceps: Hand behind head contract release stretch. 2min each side
Hip Flexors: Hip Flexors stretch 3min each side

KSTAR Guide for the stretch:
http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

               <a href='/journal/movements/1836'>Squat Test</a> 10 min.

Ankle: Wall Stretch 4min each side

For time:
40 kg Thruster, 27 reps
Burpees, 27 reps
40 kg Thruster, 21 reps
Burpees, 21 reps
40 kg Thruster, 15 reps
Burpees, 15 reps
40 kg Thruster, 9 reps
Burpees, 9 reps

16min AMRAP:

1 round of ‚Dumbbell DT‘:

12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder to Overhead

10 Burpees after each round

Increase DB weight each round, women start @ 7,5kg, men @ 15kg.
If you have reached 17,5/25kg stay at this weight.

Quality WOD
mäki – kävely palautuksin
9 rounds
juosten
tasajalka hypyt eteen
tasajalka hypyt taakse
vuoroloikat eteen
vuoroloikat taakse
yhden jalan loikat eteen oikea
yhden jalan loikat eteen vasen
yhden jalan loikat taakse oikea
yhden jalan loikat taakse vasen

LÄMMITTELY
2 kierrosta, 40-60s. / liike
1. Seinällä kädet niskan takana - kierto & taivutus
2. Lonkan pyöritykset toispolviseisonassa
3. Vaaka seinällä blokin kanssa
4. Käden vienti seinälle selkä seinään päin
5. Pallon päällä rangan ojennus

VOIMA
3 x 10 askelkyykky
3 x 8 pystypunnerrus

KIERTOHARJOITUS
3 kierrosta, 45s./15s.
1. Lantionosto / rapunosto / pöytänosto
2. Lankussa olkapääkosketukset
3. Punnerrus + selän ojennus
4. Hollow rocks

Do a slow perfect snatch deadlift then lower the bar back down to power position, pause, then go.
First weight should be at 90% climb up towards 100% with each set. If it isn’t pretty stay close to 90%, this is just as much skill work as it is getting stronger.
You should be paused in power position before you go. No dip drive to gain momentum. Weight on the heels, knees in front of the bar, shoulders behind the bar, then fast hips. Lower the weight to power position, pause, engage traps, then go.

Benchmark: “Fran”
21-15-9 reps for time
Thrusters
Pullups