Eilinen/Lepo/60 min PK-lenkki.

WOD
for time
40x air squat
400m run/ 200m walk
30x air squat
400m run/ 200m walk
20x air squat
400m run/ 200m walk
10x air squat
400m run/ 200m walk

Tempaus + "Snatch Balance + Valakyykky 1+1+1x70%, 1+1+1x75%x2

Rive + Raty + työntö 1+1+1x70%, 1+1+1x75%x3

Etukyykky 2x70%, 3x2x75%

Lisäpainolankku 3x30sek
Sivutaivutus 3 x 15+15

Alakroppa ja selkä.

WOD Prep
EMOMx9
1 - 5 thrusters
2 - 5 deadlifts
3 - 5 box jumps

Team WOD
Teams of 2
50 Deadlifts (225/155#)
50 Box Jumps (24/20”)
50 Thrusters @ 95/65lbs
50 Burpees
50 Snatches @ 95/65
* 1 person works, 1 person runs 200 meters.
* Partners Switch when the runner returns. If the reps are complete before the runner returns move on to the next movement.

Circuito 8 estaciones. 2 vueltas. 1 min ON - 30 sec OFF,
- Chest to bar pull-ups.
- Step ups (24"/20") (30/15 Kgs barbell on the shoulders).
- Wall ball burpees (9/6 kgs).
- Full Clean (50/30 Kgs).
- Kb Swing (24/16 kgs).
- Rope Climb.
- Ring dips.
- Bar facing Burpees.

Voi tehdä esim openissa
A) skilli-emom 10 min
Valitse yksi tai kaksi heikkoutta

B) Painonnostoa: 3 position clean
5 sets
High hang clean +
Hang clean +
Clean

C)Conditioning
3 RFT:
8 Power Clean, 205/145
16 TTB
8 Push Jerks, 205/145
16 Box Jumps, 24/20″

Back: EMOM for 4 rounds
1) 8-12 Deadlifts
2) 8-12 Ring rows
3) Hip extension hold on box (partner holds) / Rest
4) Rest / Hip extension hold on box (partner holds)

ULKONA
KB Swing
Walking Lunge
KB Push Press

ULKONA
Run 400m
40 x Air Squat
20 x Up Downs