3x10 Hang Cleans

WOD:
7Min AMRAP
10 Squats
10 Push Press
10 Lunges
10 Situps
1Min Rest
5Min AMRAP
2Min Rest
3Min AMRAP

Post:
3x1Min Plank

3 x 6’ w 1’ r
1: 1’ Muscle Up
1’ TTB
1’ rest
2: 1’ GHD Sit up
1’ Ring Dip
1’ rest
3: 1’ Push press #40
1’ SMDHP #40
1’ rest

20 Mins to find 1RM on the following complex;

1 Hang Snatch + 1 Snatch

Touch & Go

Pair workout
Station 1
Row for calories
Bike for calories
Station 2
Burpee box jumps
KBS 24/16
Station 3
Deadlift 100/70
Front squats 80/55
Station 4
Dumbbell snatch 20/15
Push ups

3x clean pull+Squat clean+push jerk+split jerk
2x 2 clean+2 jerk
2x Clean + 3 jerk

E2MOM’16
Build a heavy clean &jerk

Rest day today
Hit that mobility or pick an outdoor activity with your family. Remember recovery and mental time from training are needed for every athlete! If you are dying to do something work some extra core work.
1 round
50 sit ups
50 scissor kicks ea leg
50 flutter kicks ea leg
50 sit ups

Lisäpainoilla jos pystyy. Skaalaus tarvittaessa.

• Opetellaan kyykky
• Opetellaan pystypunnerrus

• Opetellaan vauhtipunnerrus
  -Opetellaan thruster

• Vauhtipunnerrus 5 x 5

• (Solo per Giada e chi ne ha bisogno) 15 Min Practice of:
Handstand Weight Shifts

Handstand Shoulder Taps https://www.youtube.co/watch?v=ZehKL4FAuVA
Focus sullo stare in Chest to Wall con il naso il più possibile vicino al muro Wall Climb 1 rep + Handstand Walk 5-10 m
Seleziona una o più esercizi e lavora su quelli
• (Solo per Giada e chi ne ha bisogno) 10-15 Min Practice of:
Tap Swing + Hip Pull

Focus sul mantenimento della corretta Hollow position, sullo Swing senza muovere dall’asse verticale gli anelli e della coretta trazione all’altezza delle anche.

wod
wall balls
sit ups
push ups
bench press