Warm Up
3 Rounds
300m Run
10 Air Squats
5 Inch Worm Push Ups
10 Hollow Rocks

Skills
Warm Up & Prepare for EMOM
Build to weight you will use for EMOM

Lift
EMOM for 10 min:
Deadlift + Hang Power Clean + Front Squat: 3+2+1
Reps should be connected

Workout
4 Rounds For Time:
300m Run
12 Burpee Box Jumps (24/20)

Advanced: Stay RX!

1 min.: Squat Clean 1x3
80% 1rm
2 min.: RingDips 1x6
3 min.: R.DL 1x9 (KB32/24)

Running clock
clean 60/40 unbroken
Rest 2 min
Thrusters 42,5/30

3 x 7 vatsaa tangolla

Tuesday 26th September 2017:
A1) Tempo (31×1) Press:
3 x 8
Heavier than last week.
A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 8
Start light enough to make your reps on all 3 sets. Around 40% of a heavy Deadlift is plenty. If you’re not sure what your 1RM Deadlift is, then use today to find a medium-heavy set of 8 reps. These should be lighter than the Sumos you pulled last Monday. Use a double overhand grip.
*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.

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Performance
For Time:
21-15-9
Hang Power Cleans 95/65
Push Presses
Toes-to-Bars
Fitness
4 Rounds for Time:
10 Hang Power Cleans
10 Push Presses
10 Toes-to-Bars
The barbell should be light today, and this should be a sprint…unbroken on the fast end. Use a weight that is light for you. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed. Choose the Fitness version if the larger sets in the Performance version will slow you down to small sets.
Post time and Rx to comments.

5 minutes each side, each of the 2 pieces http://www.mobilitywod.com/2010/08/episode-09-i-will-bend-like-a-reed-in-the-wind/

• 75/60 reps for time of:
Handstand Push Ups

vauhtipunnerrus 3 x 10

Test

Alkulämppä: Pizzalähetti

Mobility

Voima:
Maastaveto emom 6
x4

WOD
YGIG 12min
8 Kahvakuulaheilautusta
6 Boxin ylitystä
4 Seinäpalloa