Test week continues

Build to a heavy snatch

Build to a heavy strict press

Build to a heavy front squat

EMOM 15
1. Cal row 15/12
2. OH Kb carry 40” LEFT
3. OH KB carry 40” RIGHT

3 mins REST

EMOM 15
1. Kb USA swing 15
2. Burpee over rower 10
3. Strict Pull up 5

Warm up
Band Pull Aparts from different position
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

2 rounds
1:30 row
1:30 ski
50 single unders
5-10 inch worm with push up to strict/jumping pull up
10+10 lateral box step ups

WOD PREP
1-2 sets of :
20 double unders
2 ring/bar mu
10 air squats
1 rope climb

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

Every 90sec for 15min(10 sets for quality)
Snatch complex
1 halting snatch DL
1 snatch pull
1 snatch
+
5rft
5 Dead Lift 100/70kg
8 strict pull ups
12 burpees

2-3 min light cardio
1+1 min tricep strech with light band
1+1 min wall pec strech
10-15 pass through with band

2 Rounds

Every 8 min (5 min tc)
A)

400m run

20 Db Front rack lunge 22,5/15kg

200m run

10 Db Stoh 22,5/15kg

B)

400m Run

30 Db Stoh (15+15)

200m run

10 Db front rack lunge

STR:
3 sets for Quality:
15 Russian KB Swings (rasked)
15 Double DB Push Press
12-16 Alternating Goblet Cossack Squat
Rest as needed

WOD:
25 min AMRAP:
8-16-24-32-40-48-... Air Squats
4-8-12-16-20-24-... Down-Ups
2-4-6-8-10-12-... Strict Pull Ups
*30s Plank Hold after each round

A,
Barbell Good Morning 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
50 Wall Balls,
25 Box Jumps@60/50cm
40 Wall Balls
20 Box Jumps
30 Wall Balls
15 Box Jumps
20 Wall Balls
10 Box Jumps
10 Wall Balls
5 Box Jumps

Goal: sub 12 mins

C,
Each for time:
Run: 6x 200 m

Rest 1 min between efforts.

D,
Hip Extensions 3x15

Rest as needed between sets.

Front squat + back squat 3+5 (rest max 10s after front squats)
2x3+5 110kg
2x3+5 120kg
2x3+5 130kg

DL
6x3
150,155,160,165,170,175kg

6x3min easy pace row,ski,run/walk

Mobility