Clean 5 x 5 @ 60% 1RM

Etukyykky max1
Pukkiveto 4x6-8 (polven alta)
Suorinjaloin mave 5x8-15 (kevyesti)

Set a 10min clock and keep moving between the following 3 exercises:
40sec Jump Rope (use a heavy rope if you have one)
20sec Weighted Sorenson Hold (plate held across chest)
20sec Hollow Body Hold

Kötélmászás
Bemelegítés: classic gimnasztika
+ core + 1' jumping jack 30" sit up 3x

1. kez mozdulatok - kar ersőítése (függésben)
2. Lábkulcs technikája - és gyakorlása könnyített helyzetben + húzással
3. alátámasztással mászás - ereszkedés
4. függések tartása
5. try to win MÁSZÁS ! haladók fejjel lefelé

WOD: szánhuzás, lábkulccsal húzodás, függeszkedés team of 3 or 2

Pre-WOD:
- Work Up to a 1RM Power Snatch

WOD - For Time:
- 1000M Row
- 3 Rounds:
20 Dumbbell Snatches (10 right arm, 10 left arm, any alternating combination)
20 Sit Ups/GHD
- 1000 Meter Run

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

EMOM 18

1. Burpee
2. Split jump
3. KBS

→ choose reps you can hold

WOD - 30Min OMEM:
- 15 Wall Balls (20,14), 1 minute to complete 15 Wall Balls
- 10 Box Jumps (24,20), 1 minute to complete 10 Box Jumps
- 5 Power Cleans, Touch & Go, 1 minute to complete 5 Power Cleans

Total Reps:
- 150 Wall Balls
- 100 Box Jumps
- 50 Power Cleans

It hurt.

135 min
WU for 15 min
Skill: BMU practice for 30 min
Band
BMU fb. 5 x 3 = 15 :)

1.Weightlifting
A. Suggested snatch warm up
A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

2.Strength
A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 6 @ 78-83%
1 x 4 @ 81-85%
1 x 2 @ 85-90%
1 x 4 @ heavier than first set of 4.
A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

Pre-WOD:
- 3X10 @ 70% of 1 rep max back squats

WOD:
- Warm up 100M sprint at 50% effort
- Warm up 100M sprint at 75% effort
- 10X100M sprints @ max effort; Minimal rest between sprints
- Cool down 100M sprint at 75% effort
- Cool down 100M sprint at 50% effort

Post-WOD:
- 50 Toes to Bar
or based on your previous week ab workout
- 50 GHD
or
- 100 Situps