5 rounds :

• 3 Squat Clean & Jerk (80/50)
• 9 Box Jump
• 18 Ketel Bell Swing Russian (24/16)

2 rounds
40 wallballs
20 burpees
10 power cleans 135/95

Rest 3:00

2 rounds
100 dubs
25 TTB
10 front squats 135/95

Time cap 26:00

Warm-up Drills (05.02.2012)
Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Air Squats
-Sumo Squats
-Shoulder Mobility**
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''Hang Power Clean EMOTM'' (05.02.2012)
Every minute on the minute for 12 minutes work on challenging sets of heavy Hang Power Cleans x 2 reps each. Focusing on both technique and the transition between reps will be critical today.
85# total reps 24

''Work Capacity 102'' (05.02.2012)
Complete as many Reps as possible during each work interval:
2:00 x Wallball 20lbs - 26
2:00 x Single-unders - 155
1:30 x Wallball 20lbs - 23
1:30 x Single-unders - 111
1:00 x Wallball 20lbs - 20
1:00 x Single-unders - 65
:30 x Wallball 20lbs - 10
:30 x Single-unders - 52

Bench Press 1RM

27-21-15-9-6
DL
Knee raises
Row 12cal

3x3 heavy set ja sen jälkee 2 settiä 80-90%

A: Bench press 3x5
B1: Seated Shoulder press 2set
B2: Lat pull downs 2set
C1: BB skull cruschers 2set
C2: DB Reverse flys 2set

Deadlift
5x5r @ 2 reps in the tank
Rest as needed.

Titan strength and conditioning memorial WOD by WodWell

Buy in: 20 burpees

Then EMOM20
Min 1: 15/12 cal row
2: 20/15 plate GTOH (20/10 kg)
3: 20/15 sit-ups
4: 6/4 devil’s press thrusters (2x16/12 kg)
5: Rest
X 4

EMOM20
Min 1: 6 kb deadlift + 6 kb swings + 6 kb thrusters (24/20 kg)
2: 50 single-unders
3: 12 alternating db snatches (24/20 kg)
4: 10/6 up/downs
X 5

Cash out: 18 burpees

PK - Kuntoilua