10 kierrosta

saliympärijuoksua
10 burpeeta
10 täydellistä kyykkyä

5 kierrosta:

Thruster ladder + box jump

7 thrusteria + 9 boxihyppyä + 1 min lepo ,

Joka kierroksella lisää painoa thrusteriin.

5 sets:
5 Front Squats @by feel
- Focus on form and range of motion
- Rest as needed

Strength: 15 mins to build upto a heavy complex of :-
Snatch pull
Power snatch
Hang sq snatch
OHS

Wod: 10 min amrap
3 BMU
6 HSPU
9 Medball clean@9/6

Strength: go as heavy as you can on this complex.

Wod: maintain a steady pace working around 75-85% and finish strong.

Vautipunnerrus,

5 x 7

Ohje: valitse jokin keskivartaloliike ja tee sitä 3-5 sarjaa. Voit vaihdella liikettä eri kierroksilla.

4x3 @ 85-90%

EMOM 10 Minutes
3 Box Jumps

increase height every 2 minutes

Mojave Green Arete (5.6 TR) - Brown Corridor - Horsemen's

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps