WU
2rds
10x KB/DB swing
10x burpee
+
2rds
5x KB/DB thruster
3+3 KB/DB hang clean

20:00 AMRAP
5 HSPU
10 deadlifts 205/155
15 calorie row or bike

23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
- Add 5 burpee pull-ups after each
round.

Immediately followed by 23.2B:
5 minutes to establish:
1-rep-max thruster (from the floor)

Rest the same between sets that you worked.

Squat clean 1RM

Snatch balance primer
3 x 3 - empty barbell

3 position snatch
4 x 2 @ 80% of 1RM snatch

Push press 3 x 4 @ 70% of 1RM

Back squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Accessories
DB prone flys 3 x 10 @ 8RPE
DB lateral raises 3 x 10 @ 8RPE
Cable tricep pull down 3 x 10 @ 9RPE

Warm up

3 rounds
1min row
10 walking lunges
8 good morning (barbell)
6 ring row
6 push-up

Workout

A) 4 rounds
10 front rack walking lunges
10 stiff legged deadlift
Rest 2-3min

Askelkyykkykävely ja maastaveto suoritetaan peräkkäin ja kierroksen jälkeen tauko. Sama paino molemmissa liikkeissä (isompi, kuin viime viikolla).

B) 10-8-6-4
Strict chin-up
DB bench press
Minimum rest between the sets

Voit käyttää lisäpainoa leuoissa toistojen vähentyessä tai valita haastavampaa skaalattua versiota.

C) Banded accessory
50 biceps
50 triceps

Accumulate 50 + 50 and switch however you like

Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod 10min amrap
Salin ympäri juoksu
(otm: 1) 3burpee 2)10s Lankku 3)10s kaaripito)

Loppuvenyttelyt

Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 back squats

WOD
12min. amrap
7x push up
25x squat
40x jumping jack/
lateral step