LEPOPÄIVÄ, Ensi viikolla taas mennään uutta sykliä.

A: Halt clean pull + halt power clean @85% of clean pull 4x2
B: Power snatch + Squat snatch @80% of power snatch 4x2
C: Snatch Ladder 12-9-6-3-1 increasing weight

A: btn split jerk + split jerk from rack 5x2
B: No contact squat clean doubles 5x2
C: Death by squat cleans @85%

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

MUSCLE SNATCH
5x3@kevyt pal 2min

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

20 Devil's Press @ 50/35lbs
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row

• Goal: Tough effort, small breaks as needed to keep output high
• Rx+: Start with 10 Ring Muscle-ups

3 Rounds For Time:

9 Squat Snatches (135/95#) (61/43kg)
15 Bar-Facing Burpees
21 Toes to Bar

45 - 60 minutes @ Zone 2

Every 5 minutes

1 - 2 minutes pulling Skill

WU
3rds
5+5 KB/DB around body
5+5 KB/DB around head
10x air/goblet squat
10x burpee

3:00 run/row/bike

2 rounds
10 good mornings with empty barbell
10 single leg Romanian deadlift with KB

Spend 5 mins warming up Deadlifts

WOD with partner
80 cal bike (sub 100 cal row)
80 deadlifts 115/75
80 burpees

60 cal bike (sub 80 cal row)
60 deadlifts 135/95
60 burpees

40 cal bike (sub 50 cal row)
40 deadlifts 165/115
40 burpees

20 cal bike (sub 30 cal row)
20 deadlifts 195/135
20 burpees

*45 min time cap

20 Devil's Press @ 50/35lbs
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row

• Goal: Tough effort, small breaks as needed to keep output high
• Rx+: Start with 10 Ring Muscle-ups