Strength / Skill:
- Shoulder Mobility Work
- 5 Rounds of the following complex:
2 DL
2 Hang Cleans
2 Front Squats
Note: All one complex, increase weight and do not drop bar through the 6 movements.

WOD - (3) 5Min AMRAPs:
- 5 Minute AMRAP
- 5 DL (#235/175)
- 5 HSPU
- 1 minute rest
- 5 Minute AMRAP
- 5 Hang Cleans (#185/125)
- 5 T2B
- 1 minute rest
- 5 Front Squats (#135/95)
- 5 Lateral or Bar Facing Burpees

5 rounds @ 185#
5 rounds @ 135#
4 rounds @ 95# (should've used 115#, even though only got 4 rounds with 95#)

Lämmittely ja mobility

Harjoitellaan valakyykkyä

Korttipakkatreeni 12 min

Loppuvenyttelyt

AMRAP 3 x 5

10 weighted box step ups 20"
10 box jumps 20"
Max reps DB squats

Rest 1:00

-score is total DB Squats

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul! No dumping. Use same load for each set. Rest as needed between sets.

Strenght:
5 set of 5 strict pull-ups / BICEP BAR HOLD
WOD:
AMRAP 15'
1 Clean and Jerk
1 Round of “Cindy”
2 Clean and Jerks
1 Round of “Cindy”
3 Clean and Jerks
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”Strenght:

Hang Clean 3 RM

Lämmittely leikkiä ja mobility

Eläin liikkeitä

Treeni 20 ×20/10
Roikunta
Burpee
Kuperkeikkajono
Kyykky
Tasapaino

Loppuvenyttelyt

Muscle clean 3 sets of 3 with empty barbell (primer)

Clean, hang clean, jerk 5 sets of 2 @ 60% of 1RM clean & jerk

Back squat 4 sets of 3 with a 3 second pause in the bottom @ 7RPE or 70% of 1RM back squat

Bulgarian split squats - 3 sets of 10 reps on each leg @ 8RPE

Accessories
3 rounds
40 sec plank hold
30 flutter kicks
40 Russian twists

Soututekniikka:

Erikseen:
-Jalat
-Selkä
-Kädet

Souda 1000 km hyvällä tekniikalla

Deadlift on a plate 6-6-6-6 reps