Jerk Grip Snatch

5 x 2 @ 1:30. Light & Fast

For time :

Run 600m
15 Pull-Ups
20 Push-Ups
Run 400m
20 Pull-Ups
30 Push-Ups
Run 200m
25 Pull-Ups
40 Push-Ups

TC 12

Hang Snatch ( Squat ) + Snatch Balance

8 x ( 1 + 1 ) @ 50-70%

Go Every 2:00

"Flight Simulator”

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

TC 20

Rules:
You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
There is not modifying!!!!
We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

STRENGTH
3 rounds, rest as needed

1) 8 DB Bench Press, tempo 4010
2) 8 Prone Double KB/DB Row, tempo 4010

Tempo 4010 is 4sec negative

Try to add 5-10% compared to last week.

E3m x 5

3 x 2 V.1-2 (85-90%
2 x 6 V.2-3 (70-75%)

Sarjat huomioiden toistoreservi. Prosentti on suuntaa antava.

Wod
7 min Amrap
7 Power clean
7+7 Back rack lunge
7 Pull up

Treeni+@ 70/55kg, Treeni@ 60/45kg, Hiki@ 45/30kg

Wod
Treeni:
Run 600m-400m-200m
15 Burpee T2b

Hiki
Run 600m-400m-200m
10 Burpee
10 T2b/ Hanging knee raise

Work up to a heavy of:
2x Clean + 2x Jerk

E3M x 6

4 bench press @75-80% V.1-2

Paino huomioiden toistoreservi. Prosentti suuntaa antava.