• 6 Min EMOM of:
BB Squat Snatch
1st & 2nd Min
95% Heavy 1-1 rep
3rd & 4th Min
90% Heavy 1-1 rep
5th & 6th Min
85% Heavy 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Squat Snatch precedente.

For time: 100 Pullups
* everytime you break, do 5 HSPU

Mobility WOD:
Shoulders: Pin a bar, shoulder width and go down. 6 minutes
Triceps: Hand behind head contract release stretch. 2min each side
Hip Flexors: Hip Flexors stretch 3min each side

KSTAR Guide for the stretch:
http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

               <a href='/journal/movements/1836'>Squat Test</a> 10 min.

Ankle: Wall Stretch 4min each side

For time:
40 kg Thruster, 27 reps
Burpees, 27 reps
40 kg Thruster, 21 reps
Burpees, 21 reps
40 kg Thruster, 15 reps
Burpees, 15 reps
40 kg Thruster, 9 reps
Burpees, 9 reps

Lepopäivä

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

Skill: (15 mins )
Kipping pull up/ C2B
Kipping Bar MU

lepoja/eilinen

World's Greatest Stretch x 10 reps

Start up(14)
stretch 6 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
deadlift-4x1
bench/strict press-4x1
squat-4x1

Metcon(12)
3rds
20 pistols-mod as needed
20 med ball sit up 20/14
200m run/15 cal airdyne/15 cal row(choose)

Metcon-comp(12)
3rds
20 pistols
20 ghdsu
20 cal row

Finisher
60 temp tantrum
stretch and roll

4-4-4-4 mins intervals:

15 cal row or 10 cal echo bike
9 pull-ups
9 hang power snatches
AMRAP wallballs

*rest 2mins btw