3 rounds
10 cal bike or row
10 good mornings
0:30 plank

Deadlifts
E2MOM X6
10@50%
8@60%
6@70%
4@80%
2@90%
Attempt 1RM

WOD
E2MOM x 4
3 deadlifts @ 70%
6 cal bike
9 wallballs

Rest 3 mins

E2MOM x 4
3 deadlifts @ 70%
6 cal row
9 wallballs slams

Muscle snatch + pushpress behind neck + ohs

For Time:

15 Power Clean and Jerks (155/105)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (155/105)

Kilos – (70/48)

AMRAP 13

Bike 1k
30 Sit Ups
15 Push Ups

135 min

1.Snatch
A. Build up to 1RM snatch in 20 min
- 52.5 kg

B. Snatch consistency work
EMOM8
2 Power snatch
*Build up to max 85 %, start from 65 %.
- 40 kg

2.CTB
- Every 90 s. x 6: 7 CTB
- Easy bike between sets

3.Back squat
Build up to 3 RM back squat in 20 minutes
- 85 kg

4.Accessory
20-16-14-12 reps of:
Hip thrust - 50 kg
* After each completed set do:
3 High box jumps

Alkulämmittely ja mobility

Kyykyt: taka, etu, vala ja thruster

Wod: 7min amrap
6 thruster
+ 1 burpee /kierros

Core

Loppuvenyttelyt

Arm Rotation - 45 seconds
Other Side - 45 seconds
Push-ups 45 seconds
Jumping jacks 45 seconds
Jump rope 45 seconds
Sumo squat 45 seconds
Shoulder Tap - 45 seconds
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 45 seconds

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

Lepoa/Huoltoa/Uintia!

Penkki 5x5x60%
-stoppi noin 5cm ennen rintaa, älä laske tankoa rintaan missään vaiheessa

Vipunostot maaten 3x20

Vipunostot taakse 3x20

Lankkusoutu kumpparilla 3x15 / puoli

Etuheilautus 1x50
-haasta itsesi prkl!!

Conditioning :
A,
EMOM 16 (40:20; work: rest )
1.min: Burpee to plate (20/15kg)
2.min : Plate G2OH @20/15kg
3. min: waiters walk right
4. min: waiters walk left

B,
Death by : wall ball @9/6kg + USA swing @24/16kg
Start with 4 reps each
1 min: 4 wall ball + 4 swings
2. min: 5 wall ball + 5 swings
3. min: 6+6
4. min: 7+7
5. min: 8+8
6. min: 9+9
7. min: 10+10
.
.
.Goal: round of 8. (11+11)