Alkulämmittely ja mobility

Harjoitellaan työntö saksiin + otm 8: 1rive ja 1 työntö

Amrap 8min
4 kp thruster
6 t2b
30 hyppynaru

Loppuvenyttelyt

4x
4min. ON / 4min. OFF:

A.)
28/24 cal Row / Air bike (cash in)
amrap:
5 Strict HSPU + 5 Strict Pull up

B.)
28/24 cal Row / Air bike (cash in)
amrap:
8 Power clean + 8 Front squat
(Rx: 50/35kg)

• 2x A & 2x B

A: Partner WOD
40 Dead lifts 80/60kg
40 Burpees
30 Dead lifts
30 Burpees
20 Dead lifts
20 Burpees

50 burpees

5 Rounds of:
50 Double Unders
15 Toes to Bar

50 Burpees

RX'd this workout. Took a while :)

Seven rounds:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

"Mighty Ducks"
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell-Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Kilos: 61/43

On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift:

WL
Snatch Accessory
5 sets of Pausing Snatch Grip Deads at 25% over 1RM Snatch - pause 2" off the ground for :05 before standing the weight all the way up.

Conditioning
For time:
20 Kb Power Snatch
30 Hand-Release Pushups
40 Situps
10 Kb Power Snatch
20 Hand-Release Pushups
30 Situps

In 15min
1000/800m row
In time remaining
Amrap
5 strict pull ups
10 push ups
15 squats
5min rest
In 15min
1000/800m row
In time remaining
Amrap
10 DB thrusters
15 TTB