5 kierrosta

5 vauhditon pituus
9 box jump
5 varpaat tankoon

Lepoja.

Ja sit alkaa Deload Cycle.

EMOM 7
1 x Clean Panda pull + 1 x Squat Clean @ 50-60%

130 min
Warm up + COS 25 min
- 20 bfly

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40

B. Ring muscle up
- 11x1 + 5x2 - 21 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 - 8 reps

2.Power clean + Push jerk
Heavy 1+2 for the day

3.Hip thrust
- 4 x 10 - 60 65 65 65
- As heavy as possible, 1-2 s. hold at top position on each rep!

4.Accessory
- Not done

EMOM 7
1 x Clean pull + 1 x Hang Squat Clean (Under knee) x 60-75%

Rest 2' between each set

TGU 3-3-3/each arm
+
12 min amrap
30 DU
10 push ups
5 KTE

Snatch balance 5x2
Squat snatch 5x2
Front squat 5x2

Pre-WOD:
5x5 Push Press

WOD - 3 Rounds For Time:
- 400M Run
- 21 DL (185#,135#)
- 12 Burpee Box Jump Over (24", 20")

Hurt, hurt, hurt - lungs were burning. Have not gasped for air this hard in a while. Good strength workout and great WOD! Really a good benchmark on how out of shape I am :)

Teams of TWO, AMRAP 15
In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell
”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”