7 x 3 -o tempaus

3 x max toistot, dippi renkailla / nojapuilla tai boxilta, kumppareita voi käyttää

16 min EMOM

Odd minutes 14 wallball shots
Even minutes Practise bar MU/ chest to bar pull up / pull up / eccentric pull up

Start Bar MU with thick rubber band. When you get bar MU, move to thinner rubber band

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 pass through
10 halo
10 jax

W.O.D(20)
3 giant sets-choose load
50m farmers carry
10 sh press
50m farmers carry
10 rev fly
50m farmers carry
10 tricep ext
50m farmers carry
10 mbsu/ghdsu
50m farmers carry
10 push up row
50m farmers carry
10 strict pull ups(mod as needed)

bench/strict
6x1 hvy across

Finisher
2 min chest opener
30 over unders
30 v ups
:60 sec tuck hold

Tuesday 19 th June 2018

SNATCH

Performance
Every 90 Seconds x 10 Sets:
Snatch

Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

Fitness
Every 90 Seconds x 10 Sets:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build with the goal of making 3-5 sets at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 2 of 8

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AMRAP 9 Minutes:
18 Kettlebell Swings 32/24kg
9 Box Jumps 24/20″

Post rounds, reps, and Rx to comments.

400m run
then
4 rounds of
10 thrusters @50/35
20 alt overhead lunges @50/35
10 squat jumps over the bar
then
400m run

AMRAP 16min
3-6-9...
burpees
toes to bar
single leg squats

WOD
for time
10x hang snatch
10x burpee
14x hang snatch
10x burpee
18x hang snatch
10x burpee
22x hang snatch
10x burpee
26x hang snatch
10x burpee

1. High hang clean x3 + Split Jerk x1
2. Hang clean x2 + Split Jerk x1
3. Low hang clean x1 + Split Jerk x1