Pre-WOD:
10x1 Jerk

WOD - 12minute AMRAP:
- 6 Dead Lifts
- 12 Push Ups
- 24 DUs (1:1 Singles)

Post WOD:
- 50 Weighted Situps (35#,25#)
- 50 Unweighted Situps

Rauhallinen tunti.

Kisaryhmän treenit

Bench press 5x5 reps, then max reps @ 80%

Back squat 5x5 reps, then max reps @ 80%

A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1
Minute 2 – Alternating Lateral Lunges x 12-16 reps
Minute 3 – V-Ups x 15 reps

B.
For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release Push-Ups

Bent over row 3x12 reps

• 5-5-5-5-5-5 of:
BB Push Press
5 @ 8 RPE
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
85% of 5 @ 8 RPE 5-5-5 reps (X231 tempo = X concentrica esplosiva, 2 sec pausa in alto, 3 sec di
eccentrica, 1 sec di pausa al petto)

A,
Tempo Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs at just below the knee for each rep.

B,
3 rounds for time of:
Run, 400 m
10 Dumbbell Thrusters @2x32/22,5kg
5 Ring Muscle-ups

Goal: sub 12 mins

C,
4 rounds for quality of:
10 Hip Extensions, pick load
10 Weighted Sit-ups, pick load
Row, 300 m

Add weight to the hip extension if possible- athlete choice on the weight for the sit-ups. If you are looking for "more" today push the pace on the row. If not, use it as active recovery between each round.

D,
3 rounds for quality of:
15 Y-T-Ws
10-15 reps each position
Use Crossover Symmetry, mini bands or small plates.

For time:
20 Burpee pull up
20 Target burpee
20 Burpee pull up
TC: 9'

20 rounds with a partner:
8 Thruster@40/30
24 DU
change after each full round
TC: 20'