145 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 15

2.WL
A. Clean complex
4 x 2 Clean + 2 Jerk
x 70-75 % / 2 reps in the tank
- 50 50 52.5 52.5
- New set every 3 minutes

B. Power clean
2 Power clean x 70 % 47.5
2 High box jump*
2 Power clean x 75 % 50
2 High box jump
2 Power clean x 80 % 55
2 High box jump
2 Power clean x 85 % 57.5
2 High box jump
2 Power clean x 90 % 60
2 High box jump

3.Metcon
Barbell cycling efficiency
For time:
20 STOH 30 kg
20 Wall ball
16 STOH 35 kg
20 Wall ball
12 STOH 45 kg > 40
20 Wall ball
8 STOH 50 kg > 45
20 Wall ball
4 STOH 60 kg > 50
20 Wall ball
Time: 12.02
(Time cap was 12 minutes)

4.Accessory
- Not done

Sali kiinni

TBA lajin julkistuksen jälkeen

75 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- Box 2 x 10
- BTCB singles x 10
- KS+BCTB 3 x 5+5

2.Strength
A. Bench press 8 RM

B. 3x6 @ 8 RM

C. 3 sets:
8 Barbell Prone row - 30 35 35 kg
15 Banded tricep extension

5 rounds
5-5 Snatch+Tempo Press
5-5 Renegade Row
10 Diamond Push-up

Wod

Team of 2
300 Am Swing / Partner: Plank/
Tc: 15’

Complete as many rounds as possible in 10 minutes of

• 50 double-unders
• 100-m farmers carry

♀ 35-lb. DBs ♂ 50-lb. DBs

Practice Handstand walk ~15min.

A - complete 3 sets of the below:
Goblet Squat x 12 (if no weights try bag of flour/potatoes or heavy household item)
Squat Pulse x 12 (hold at the bottom of squat and slow pulse)
Squat Jump x 12
Hip Bridge x 12 (place same weight as above across hips)

B - complete 3 sets of the below:
Raised Leg Split Squat x 12/leg (use weight as above)
Reverse Lunge w Kick x 12/leg
Split Squat Jumps x 12/leg
Step Up x 12/leg (use sturdy chair or something about knee height)

C - complete 3 sets of the below:
Side lunge w knee drive x 12/side (use weight as above)
Lateral Step Out Squats x 12/side
Lateral Skater Jumps x 12/side

Finisher:
Squat Jump to Split Squat Jump
30sec on/15sec off x 4

20 Min AMRAP of:
C2B Pull Ups 21 reps
Plyo Box Jump Overs (60/50 cm) 15 reps
BB Hang Power Snatch (50/35Kg) 9 reps