5x 4 min AMRAP
3 MU/ 6 C2B PULL-UPS
6 TGU
9 GOBLET SQUAT

Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 Burpees
6 Thrusters, 95/65
6 Burpees
9 Thrusters, 95/65
9 Burpees
12 Thrusters, 95/65
12 Burpees…

For Time :
► 0050 Pull Ups
► 0400 m Run
► 0021 Thrusters
► 1000 m Run
► 0100 Push Ups
► 0400 m Run
► 0050 Pull Ups

5-5-3-3-1-1

WOD For time:

20-30-40 Alternating Arm DB Squat Snatch 22,5/15

600-400-200mt Trunk Run

150 min
Warm up 20 min
1.HSW
- 25 m.

2.BMU
- 8 reps

3.BFLY + BCTB
- Bfly 40 reps
- KCTB
- BCTB

4.Clean pull + Clean + Hang clean
1+1+1 up to 75% effort

5.Aerobic work
For consistency:
15 min easy erg
-then-
3 rounds:
6+6 Single arm KB Thruster (light) - 16 kg
6+6 Bird dog (3 s. hold on last rep)
10+10 Side plank rotations
-then-
15 min easy erg

For time:

400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb

Total 105 min
3 sets of:
4 strict pull ups, 6 HSPU, 8 box jump, 10 lunges

Skillwork: BMU practice for 15 min, 6 sets, best red band :)

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups > seated DB press 25 lbs
20 Ring Dips
30 Chest-to-Bar Pull-Ups

Results: 45 reps
Avg/max HR 159/183

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Results: 35 reps
Avg/max HR 168/186

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
6 6 6
Rest as needed
Weighted Plank Holds x 60 seconds
15 15 15 kg
Rest as needed

Kova viikko tulossa, hieman nostoissa kevennystä luvassa ja metcon tyylinen nostelu (kisaan preppaavaa myös) ja sit toinen nostotreenit enemmän tekniikkapohjalta. Luvassa myös vähän erilaista pidempää metconia.
Ens viikolla kevyt kyykky ja penkki.

Perform next moves with partner

(both performs the whole carry)
200m single arm farmer's carry (kb 20/24kg)

(You go, I go next 5 moves)
40 burpees
60 step box overs w dumbells (15/22,5kg)
70 Cal row
60 step box overs w dumbells (15/22,5kg)
40 kb swings (20/24kg)

(both performs the whole carry)
200m single arm dumbell over head carry (15/22,5kg)