#MetCon | 3 rounds for time of:

block 1
- 10 box jump + depth jumps series complexes (60-40-20 cm)
- 10 plate swings (20/15 kg)
- 25 plyo tuck jump

block 2
- 10 sit & up + tuck jump complexes
- 10 BB muscle snatches (30/16 kg)
- 50 single unders

block 3
- 10 burpee + broad jumps series complexes (10 mt)
- 10 SB shoulderings (20/10 kg)
- 25 sit-ups

• sprint complex (10+5+10+5 mt) before/after every 3 stations"

Alkulämmittely ja mobility

Vauhtipunnerrus

Wod: 10min amrap
20 Hyppis
100m juoksu
+1 burpee / kierros

Loppuvenyttelyt

For time:
30-20-10
Deadlifts @ 40% of your 1RM
Box jump overs

Directly into.....
10-20-30
RKBS 70/53
Row for calories

20:00 time cap

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH

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HYPPYKYYKKY

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CLEAN PULL

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ETUKYYKKY

A.
20 PVC Pass throughs
Poi
4 Rnd
Run 100m/100DU/200SU
10 Slow Air Squat
10 Empty Bar Push Press
10 sit-up+carico (Disco, KB, zaino zavorrato)

B.
Back Squat
4×12-15

C.
For Time
con vest o zaino zavorrato
30 Burpee Box Jump
10 pull-up (20 TRX)
25 Burpee Box Jump Overs
10 pull-up (20 TRX)
20 Burpee Box Jump Over
10 pull-up (20 TRX)
15 Burpee Box Jump Over
10 pull-up (20 TRX)
10 Burpee Box Jump Over
10 pull-up (20 TRX)

D.
For Rep
5 Set x max rep Deficit HSPU/pike push up
rest 1' tra i set

E.
3 RND
3×15 HRPU (Pausa 3" in posizione distesa)

4x20 l-seated kb/db press

4x30" L-Sit Hold (usando due sedie)

AF WEEK 27, Day 2

CONDITIONING 1:
For time:
5-4-3-2-1

Wall Walk
D-Ball Ground to Shoulder

RPE 4.
Target: The loading should be heavy but doable.
Rxd: 70-80kg & 50-60kg.
Masters: 50-60kg & 30-40kg

For time:
30 thurster (60 kg/ 35 kg)
Every minute penalty: 4 bar over burpee

Cash out 30 pull ups

• For Time:
BB Deadlifts (140/95Kg) 20 reps
Bar Facing Burpees 25 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Bar Facing Burpees 25 reps
One-Arm DB Hang Power Clean & Jerk 40 reps (22.5/15Kg) (alternate arms every 5 reps)
Burpees over the Rower 25 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Burpees over the Rower 25 reps
BB Deadlifts (140/95Kg) 20 reps

Winter War 2017 - Qualifier 3 - modified

For Time, CAP 25 min

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RX

10 Squat Snatch*
2R:
- 5 CTB
- 5 HSPU
- 10 Pistols, alternating

8 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

6 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

4 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

2 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

• Squat snatch or Power snatch + OHS. A full squat is required.

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Scaled

10 Ground to Squat to Overhead (GTSTO)
2R:
- 5 Pull-ups
- 10 Hand-realease Push-ups
- 15 Air squats

8 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

6 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

4 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

2 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

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Original weights:
Men 50-60-70-80-90kg
Women 35-40-45-50-55kg

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

3 RND
30" HS HOLD
12 (6+6) KB Clean one arm
20 Cal. ROW
10 S. Press empty BB

B

EMOM 90"
Clean & Jerk x 2 rep
Iniziare con il 50% 1RM e aumentare ogni 90" fino a quando non fallisci

C
WOD CARICO 70-65KG/50-35KG
TC 18'
12 BMU/16C2B
21 DEADLIFT
9 BMU/13 C2B
15 H. POWER CLEAN
6 BMU/10C2B
9 STOH
REST 2'
AMRAP 6'
10 CAL. BIKE
8 HSPU

D
4 RND
8 TTB
12 Burpees target
14 alt. DB snatch

E
4X20
GHD+M.BALL
REST 60" OGNI SET