10-8-6-6

Clean and jerk complex, 8 sets
- Clean pull
- Hang clean
- Squat clean
- Split jerk
- Jerk behind the neck

The goal is to work on quality of every rep and focus on technique

First light working sets with 40-55%
Add weight for last two sets, don't go over 75%
The weight of your last set is your score

Rest 2-2,5min between sets

4 x 10
Strict HSPU ( Any Progression)
https://vimeo.com/175132137

Superkids ja ninjat:

Pystypunnerrus- ja vauhtipunnerrustekniikka käsipainoilla, kepillä ja tangolla / 3 x 15 pystypunnerrusta

Köysilaskeutuminen

Superkids:

3-5 kierrosta parin kanssa vuorotellen:

5 + 5 leukaa
5 + 5 pituushyppyä etuperin
5 + 5 köysilaskeutumista
5 + 5 pituushyppyä takaperin

Ninjat:

5 kierrosta parin kanssa vuorotellen:

7 + 7 leukaa
7 + 7 vauhtipunnerrusta
7 + 7 köysilaskeutumista / 2 + 2 köysikiipeilyä
7 + 7 valakyykkyä (sama paino kun vauhtipunnerruksessa)

10 x 3 Strict HSPU
0-5" defict
https://vimeo.com/175132137

WOD:

• 1Km Carrera
• 15 Flexiones
• 15 Fondos de Brazos
• 15 Abs Oblicuo Derecho
• 15 Abs Oblicuo Izquierdo

COMPLETAR 5 RPNDAS AFAP ( LO MÁS RÁPIDO POSIBLE).

10RFQ
2x Quarter Squat & Jump
@.75 BW
rest 2 mins

Snatch balance 5x3
Snatch 6x2
Front squat 5x3

There will be a workout..if you can get through the core warm-up.
All is unfair in love and core.