5 Rounds for time:

30 Wallballs 9/6 kg
15 Power Cleans (pick weight)

Conditioning
For time:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups

WL primer
Jerk from rack

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN from KNEE + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 2-3× 3+2+2+2@76-81%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
4×4@80%, fs-%, rest btw sets 2-3min

Tiesittekö että, Tukaanin nokka muodostaa puolet linnun koko ruumiin pituudesta.

huilailoo

Välipäivä

Pre-WOD:
- 10 TGU, each side, go heavy
- Work up to a heavy 3 rep set of DL

WOD:
- 2000M Row for time

Post-WOD:
- 60 GHD Situps

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5pc
10hspu
15 pull ups

1rnd+28rps

8 High box jumps (80/60cm)
4 DB snatches R-arm 20/15kg
4 DB snatches L-arm 20/15kg
2 HSPU
1 Rope climb