FOR TIME

3 ROUND OF:

400 MT RUN

12 POWER CLEAN 60/40

TOUCH-AND-GO POWER SNATCH
3-5-10-5-3

Each set should be heavy for the rep range. These should be true touch-and-go without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singes as needed.

Post loads to comments.
Exposure 3 of 8

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For Time:
15 Deadlifts 275/185
50 Double-Unders
12 Deadlifts
40 Double-Unders
9 Deadlifts
30 Double-Unders
6 Deadlifts
20 Double-Unders
3 Deadlifts
10 Double-Unders

The barbell weight should be medium-heavy for you, and challenging to perform the reps unbroken. Scale the Dubs to 2x Singles or perform about half the attempts as needed.

Post time and Rx to comments.

Pre-WOD:
- Work Up to a Heavy Set of 3 Touch & Go Squat Cleans

WOD - 5 RFT/20 minute cap:
- 30 Double Unders
-10 Front Squats (#135/95)
- 5 Shoulder to Overhead

Lämmittely

Harjoitellaan työntöliikkeitä tangolla

Wod: 15min amrap
Seinäpallo 8
Punnerrus 7
Leuka 6
100m juoksu

Loppujäähdyttely

Lepoja

4 RFT:

30/21 Cal Echo
4-3-2-1 Rope Climb

35 min. ajan aina alkavalla minuutilla

1. 10 Seinäpallo heitto
2. 30 Tuplanaruhyppy, 50 yksittätinen hyppy
3. 10 Polvet rintaan
4. 150m Juoksu
5. 30s. Kuollut koppakuoriainen

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

For time:
30 DU
24 Push Up
30 DU
20 Push Up
30 DU
16 Push Up
30 DU
12 Push Up

3x8min AMRAP, 2min rest
between (A+B+C)

A:
50/40cal Row
6 D-Ball Ground to Shoulder
10m Handstand Walk

B:
400m Run
20 DB Thruster @22,5/15kg
15 C2B

C:
15/12cal Ski Erg
16 DB Snatch
2 Rope Climb