70-80%

"Flight Simulator"

Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

TC 20

Rules:

You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4.There is not modifying!!!!

We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

Rästi

EILINEN tai

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

tall snatch practice

power snatch + snatch balance practice

6'EMOM:
1 power snatch + snatch balance

AMRAP 15

14 Pull ups
20 Box jumps 24"/20"
18/15 Cal. Row

For time :
7 Rounds:

50′ Handstand Walk
50′ DBall Carry (150/100)

KILOS 70/45

EMOM 15
1. 10-14 one arm DB thruster (alternating)
2. 8-12 devil's press (alternating)
3. 10-14 box jump

Snatch technique
*Tempauksen tekniikkaharjoittelua, jokainen suorittaa omalla tasollaan.

WOD
For time
10 Pull up OR Ring rows
20 Push up
30 Sit up
40 Air squat
500m row
40 Air squat
30 Sit up
20 Push Up
10 Pull up OR Ring rows