EMOM 9
1. 3 Thrusters @75%
2. Rest
Percentages are calculated from your push press 1RM

Clean and Jerk 1RM

7 x 3 tempausta, 2.5 kg.

WOD - for time:
"Isabel"
- 30 Snatches (135,95)

TOUCH-AND-GO POWER SNATCH

Every Other Minute on the Minute x 14 (8 sets):
At Minutes 0, 2: 7 Touch-and-Go Power Snatches
At Minutes 4, 6: 5 Touch-and-Go Power Snatches
At Minutes 8, 10: 3 Touch-and-Go Power Snatches
At Minutes 12, 14: 7 Touch-and-Go Power Snatches

Each set should be heavy for the rep range. These should be true touch-and-go without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singles as needed.

This is a repeat of exposure 4 from this cycle.

Post loads to comments.
Exposure 7 of 8

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For Time:
15-12-9-6-3
Dumbbell Deadlifts 50/35
Dumbbell Thrusters 50/35

Post time and Rx to comments.

5 x

4 PEP
4 overhead squats
4 boxjumps

Raakatempaus 1x3@65%, 2x3@70%, 1x2@75%
Raakarive + raakatyöntö 1x3@65%, 2x3@70%, 1x2@75%
Korkea Te-veto 1x3@75%, 2x3@80%

huoltoa

5RFT

22 Kettlebell Swings 24/16kg
22 Box Jumps 24/20"
500m row
22 Burpees
22 Wall Ball Shots 9/6kg

WOD:
"Lynne"
- Max rep body weight bench press x 5 (15,14,10,10,10)
- Max pull ups x 5 (20,20,16,15,16)

Post WOD:
- 30sec weighted plank hold x 5

155# for bench, 59 reps.
87 pull ups, 5 sets.