A) Clean

Clean, nousu nelosilla painossa ylös päin kunnes liike alkaa hidastumaan.
- 2 kertaa sama paino ennen lisäämistä
- Ei tng, ei saa pudottaa
- 20:00 minuuttia.

B) Clean pulls

Clean pull 4 x 4 @ raskain paino A -osiosta + 15-25kg
Ei tng, ei pudotuksia.

C) Weightlifting conditioning

18-15-12 Reps for quality & minimum rest of:
Snatch grip push press behind the neck. 60% of Snatch 1RM (heavyish)
Weighted lunges
High box jumps
GHD sit-ups

Harjoituksessa pitäisi olla raskaahkot painot ja sarjat pitäisivät tulla putkeen nippa nappa. Jokaisen setin jälkeen pitäisi olla kunnon polte sekä hapot lihaksissa.
Harjoitusta ei tarvitse vetää aikaa vastaan, mutta reippaahkolla tahdilla.
Box hypyt “ykkösinä” eli ei jännehyppyjä.
Jos et tehnyt viime viikolla, niin käytä nyt toistoja 15-12-9

3 rounds
30 dubs (60 singles)
10 walking lunges
5 inchworms

Strength
Back rack reverse lunges
E2MOM x 6
12 reps (6 per leg) @ 40% 1RM back squat

Resisted Nasal Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

• 2min.: Row/Bike/Run

• 5+5 Spider lunge + twist

• 5+5 Up/down dog

• 5+5 Kang squat

• 30s. Kipping swins

• 1min.: Row/Bike/Run

• 2 rds:
  4-6 Front squat
  4-6 Thruster
  4-6 OHS

• Mobility...

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.
-3min rest-
AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.
-3min rest-
“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

Giorno 4

Warm up
Thoracic flow
Then
Specific snatch
3 deadlift snatch
3 snatch high pull
3 power snatch
3 ohs
3 snatch balance
3 hang squat snatch

Prima bilancere vuoto poi 2 set con poco peso

5x8 box jump ( tenere squat hold 3’’ e poi salto)

Front squat :
3 set

5 20" 4 20" 3 20" 2 20" 1

rest 3' 73%

5x5 dl 70% rest 2’

PARTE C

C1
3x 2’ On 30” Off

 15 <a href='/journal/movements/14'>Deadlift</a> (presa <a href='/journal/movements/1'>Snatch</a>)

  9 <a href='/journal/movements/205'>Hang Power Snatch</a> 

  6 <a href='/journal/movements/1'>Snatch</a>

  Max rep <a href='/journal/movements/20'>Overhead Squat</a>

50% rm

5x3 Snatch Pull + 1 Power Snatch Rest 60” 80-85%rm

C2

Ladder (possibilmente unbroken)

1 TTB + 1 pu + 1 c2b + 1 Mu rest 90”

2 TTB + 2 pu + 2 c2b + 2 Mu rest 90”

Fino ad arrivare a 5

WOD1

For Time:
12_9_6
Power Snatch 50/35KG
24_18_12
BBJO

WOD2

3 RND
Row 1k
15 Bent Row
25 HSPU

Frog Flow video + Thoracic Flow video

2 rounds for time

• 50 burpee box jump-overs
• 75 double-unders
• 100 wall-ball shots

♀ 20-in box, 14-lb ball, 10-ft target
♂ 24-in box, 20-lb ball, 10-ft target

Time cap 20 minutes

AM: 75 min
2 min run/1 min walk
11.15 km
130/160
6.46/4.25 min/km

PM: 140 min
WU 20 min
1.GS
A. MU 60 min
- RS 4 x 6
- TWB 2 x 4
- Low ring pull back 2 x 8
- Hollow chest to rings 3 x 1
- MU (straight up) 15 x 1
- Total of 15 MU
B. Muscle up positional strength:
4 sets:
3-5 Russian dips - 3 3 3 3
- Rest 15 s.-
Max effort push ups - 10 8 8 7
- Rest 3 min-

2.Strength
A. Barbell Split squat
5 x 6+6
- Rest as needed-
- Build to heavy, RiR 1-2/leg

3.Accessory
A. 2 sets:
10 T-Push ups
8 Reverse snow angels
5 Yoga push ups
- Slow and controlled

RestDay!