10 min AMRAP

30 Raaka rinnalleveto 50kg/30kg

10 Leuanveto

30 Boxihyppy 60cm/50cm

10 Leuanveto

30 Tuplanaruhyppy

10 Leuanveto

WOD
10x hang power snatch
10x burpee over object
14x hang power snatch
10x burpee over object
18x hang power snatch
10x burpee over object
22x hang power snatch
10x burpee over object
26x hang power snatch
10x burpee over object

Warm up

T spine rotations (thread the needle)
Hip circles and 90/90s
Kb swings
goblet squats

Part A

4 to 5 sets

'rite of passage'

Clean+press
pull/row

novice 1-2-3 reps
int 1-2-3-4 reps
adv 1-2-3-4-5 reps

Part B

10min EMOM

1-3 clean + push press
1-3 clean + squat
1-3 clean + thruster

Odd: right
Even: left

Part C

3 sets

Table top hold with continuous shoulder/hip touches

Novice: 30 sec
intermediate: 45 sec
advanced: 60sec

1 min rest

8 Rounds for Time:

10 Push-ups

10 Air Squats

10 Burpees

10 Air Squats

Alkulämmittely ja mobility

Harjoitellaan
Voimistelua

Wod 2 kierrosta 30sec on 30sec off
Kyykky
Burpee
Lankku
Hyppis
Kaaripito

Loppuvenyttelyt

WOD:

3 rounds

20 box step ups
15 abmat situps
10 burpees

Working in Pairs;
A. 9-6-3
Clean 70/45kg
Bar MU (C2B, pull up)
Complete 9-9 then your partner does 9-9, 6-6 & 6-6 etc...

B.
Straight into YGIG;
5 Rounds;
20 Front Squat 70/45kg
40 CAL Row

C.
Straight into;
100 Wall Balls + 50 Devils Press + 50 Burpee to target (working same time, change and split as needed. Burpee to target)

Time Cap : 35 Mins

10x 30m every second minute.

First 2- @ 70%
2-4 @ 80%
4-6 @ 90%
6-10 @ 100%

2 Rounds:

12 Minutes ON
5 Minutes Easy