Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

From knee high blocks, rest 90s. b/w sets
5 sets 1reps @ 70%

Clean: Focus on driving your legs in the ground and fast ext. of your hip
Jerk: dip/drive straight, core tight and aggressive catch.

4 Rounds:
800m Bike Erg
8 Ring Muscle-Ups
800m Bike Erg
8 Jerks (225/155)

kg: 102.5/70

3rds:

10 squat
5 hollowrock
10 KB sdhp
5 archrock

4 x 20s Weighted ring plank hold
1min Rest between sets

For Time:
21-18-15-12-9-6-3
T2B
Dumbell Snatches @22,5/15kg

TC: 14'

RestDay!

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

The Graf Ladder
Named for Tennis player Steffi Graf
No women's tennis player has dominated a calendar year the way Graf did in 1988 at age 19. She completed the only Golden Slam in tennis history, by winning all four Grand Slam singles titles and the Olympic gold medal in the same calendar year.
Warm up:
20 butt kicks
5 burpee
5 push ups
20 high knees
10 4 step approach with swing.

Buy in before starting the timer
1 min each:
• A skips
• Drop landing
o Drop landing in Go.
o Step lead leg right
o Step lead leg forward
o Step lead leg left
• Skipping for height
• Drop landing & cut
o Drop landing in Go stance
o Cut left driving off right foot
o Cut right driving off left foot
• Skipping for Distance
• Drop landing & Jump into flex T (bow and arrow)
o Drop land on both feet and arms back
o Explode up into a flex T
o Land back on both feet Bending knees on landing.
• Sprint starting from Ground (Sprint 15 feet)

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WOD Graft Ladder
For 20 Minutes (For all 5 exercises keep the core tight)
Rest only when needed. Go as far as you can.
Start with: 1, 5, 10, 15, 20, 25, 30…. And see how far you can get in 20 min.
Burpees with push up.
• Stand with your feet shoulder-width apart, arms by your sides.
• Bend your knees and reach forward to place your hands on the floor.
• Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
• Use your arms to quickly push your body back up and hop your legs back under your body.
• Jump straight up into the air, reaching your arms overhead in flex T. End with your knees slightly bent.
Donkey Kicks (Do each leg full count Example: 5 left and 5 right)
• Start on all fours.
• Pull your right knee toward your chest, keeping your foot flexed.
• Then, kick your right leg up behind you and toward the sky, then back down, keeping your knee bent and foot flexed.
• Repeat on the other side.
Single-Leg Reach and Jumps (Do each leg full count Example: 5 left and 5 right)
• Stand with feet hip width apart, hands at your sides.
• Hinge at your hips and bend your knees to extend your left leg behind you (no higher than your hips) as you reach your left arm to ground about a foot ahead of where your left foot was.
• Drive your left knee up to return to an upright position, and hop on your right foot.
• Repeat on the other side.
Explosive Jump squats.
• Stand with your feet slightly wider than hip-distance apart.
• Sit your butt back and bend your knees to drop into a squat, keeping your chest upright.
• Jump up into the air as high as you can and straighten out your legs.
• Land back on the floor with soft knees.
Diamond Push-Ups
• Start in a high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
• Bend your elbows to lower your chest and torso toward the floor and then push back up.

After the 20 minutes make note of how far you got to.

Buy out:
100 Flutter Kicks (Count each leg)

“Grace”
30 Clean & Jerks