Pre-WOD:
- 3x5 Snatch High Pulls (full & hang)

-7x 1 Squat Clean + 1 Overhead Squat

WOD - For Time:
21-15-9
- Snatch
- Burpees

AMRAP 30 min.
30 AbMat Situps
30 Squats
30 Hand release push-ups
30 Walking Lunges
30 Burpees

Urheileleva ihminen tarvitsee unta 9-10 tuntia. Näin osoittaa viimeisimmät tutkimukset. Tiedän että meillä jokaisella on tämän asian kanssa haasteita, mutta jos illalla voi mennä nukkumaan ajoissa niin suosittelen :) 7-8 tuntia jos tulee niin reaktioajat tippuvat 30% vrt enemmän nukkuviin.
Eriasia jos on töitä.... netflix, emmerdale ja Grein anatomian voi katsoa muulloin :)

Jälleen tunnin juoksusetti juoksua ja kävelyä vuorotellen. Teki persukselle hyvää, lihat vähän aukesi :)

For time:

35 Burpees to 6″ target
25 Clean and jerk 135/95lbs
15 Parallette HSPU

Tuesday 19th September

TEMPO BACK SQUAT (20X1)

3 x 8

Start light enough to add weight for a few weeks.

Post loads to comments.

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Performance
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 155/105
Odd Minutes: 3 Strict Ring Muscle-Ups

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale the reps on the Muscle-Ups if you can’t do 3 strict in under 30 seconds, or if you done “a few” Muscle-Ups you can choose to do 3 strict Banded Transitions on the low rings instead. Use a false grip and start with straight arms.

Fitness
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 115/80
Odd Minutes: 3 Strict Chest-to-Bar Pull-Ups + 3 Burpees

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale Pull-Ups to Banded Pull-Ups as needed but be sure to get your chest to the bar.

Post work and Rx to comments.

5 x 5 snatch

Kraft: Back Squat
5-5-5-5-5

Complete as many reps as possible in 7 minutes of the following rep scheme:
40 kg Thruster, 3 reps
3 Chest to bar Pull-ups
40 kg Thruster, 6 reps
6 Chest to bar Pull-ups
40 kg Thruster, 9 reps
9 Chest to bar Pull-ups
40 kg Thruster, 12 reps
12 Chest to bar Pull-ups
40 kg Thruster, 15 reps
15 Chest to bar Pull-ups
40 kg Thruster, 18 reps
18 Chest to bar Pull-ups
40 kg Thruster, 21 reps
21 Chest to bar Pull-ups...

Tempaus 3 x 3