1. Power Clean Primer
   Build to Moderate 3-Position Pausing Power Clean

2. Power Clean
   Build to 10 Rep Max

3. “Jump City”
   For Time:
   1 Round:
   800 Meter Run
   80 Double Unders
   21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

15 Min EMOM of:
1st Min
Strict Handstand Push Ups 3-4 reps + Kipping Handstand Push Ups 4-6 reps
2nd Min
Legless Rope Climb 1 rep
3rd Min
GHD Sit Ups 10-15 reps

155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

*185 Power clean
*12" box
*Front squat for Overhead squat

Mobility WOD:
Shoulders: Pin a bar, shoulder width and go down. 6 minutes
Triceps: Hand behind head contract release stretch. 2min each side
Hip Flexors: Hip Flexors stretch 3min each side

KSTAR Guide for the stretch:
http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

               <a href='/journal/movements/1836'>Squat Test</a> 10 min.

Ankle: Wall Stretch 4min each side

For time:
40 kg Thruster, 27 reps
Burpees, 27 reps
40 kg Thruster, 21 reps
Burpees, 21 reps
40 kg Thruster, 15 reps
Burpees, 15 reps
40 kg Thruster, 9 reps
Burpees, 9 reps

Qualy WOD ISD
(Solo per chi partecipa alla gara)

Push press 3 x 3

Alkulämmittely leikkiä ja mobility

Harjoitellaan käsillä ja päällä seisontaa

12 min Amrap
30m juoksua
4 leukaa
8 istumaan nousua

Loppuvenyttelyt

Tempaus sylistä kyykkyyn, sopiva määrä toistoja
-Keppi
-Kevyt tanko

Pito kyykyssä 5 sek !

1) Assault bike (+400W)
2) 7-10 C2B
3) SkiErg (15-17cal)
4) 10-15 T2B

Lämmittely leikkiä ja mobility

Kuppi ja kaaripito tabata

Team tai pareittain:
1000m soutu tai hiihto
40 kyykkyä
40 boxin ylitystä
40 punnerrusta
40 vuorikiipeilijää

Loppuvenyttelyt