EMOM 8
1: 6 x deadlift
2: 3-5 pull ups/ 10-14 ring row

Can YOU handle it?
For time:
75 Double Unders
18m Handstand Walk Obstacle Course
75 Double Unders

HSW: 6 x 3m Hadstand Walk (one obstacle in the 3rd meter, use 10kg plates)
Timecap: 4 minutes

Weighted ring dip 2 RM, then max reps without weight

Snatch technique
*Tempauksen tekniikkaharjoittelua + liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen (veto, allemeno jne)
*Jokainen suorittaa omalla tasollaan, lähdetään perusteista!

WOD
5rounds of:
30sec walking lunges
30sec ring push ups
30sec ring rows
30sec hollow hold
Rest 90 sec

*Ring push up + ring row = valitse itsellesi sopiva kulma niin, että toistot pysyvät teknisesti hyvinä

PVC+MOBILITY

3 RND
12 TOE TO TOUCH
12 HRPU
24 DU/48 SU

then

4 X40" Bodyweight Squat Reverse Lunge Flow (UNO SQUAT+UN REVERSE LUNGES+SQUAT +REVERSE LUNGES GAMBA OPPOSTA)
20" REST

then

3 rnd
Dumbbell complex

4 DB snatches + 1 Press every snatch (dx)
4 DB snatches + 1 Press every snatch (sx)
4 s. press (dx)
4 s. press (sx)

rest 1'

WOD
RX
"BISON"
FOR TIME
5 RND
8 Alt. DB Clean and Jerk ONE ARM
12 Box Jump Over
8 Toes to Bar
12 Pistol squat

WOD
SCALED
"BISON"
FOR TIME
5 RND
8 Alt. DB Clean and Jerk ONE ARM
12 Box Jump Over
16 L. Raises
24 AIR SQUAT

4 x 5 min AMRAP, rest 1 min

A.
6 shuttle run (5m =1 rep)
6 devil´s press
12 reverse lunge

B.
10 cal erg
10 KBS
10 wall ball

FOR TIME:

3 - 6 - 9 - 6 - 3

40/30kg

Power Clean
Front Squat
Thruster
Push Press

5 set of 5 Front squats done in controlled way

4 x 4-minute rounds, for max calories/reps of

• Bike for 20 seconds, rest 10 seconds
• Burpee for 20 seconds, rest 10 seconds
• Row for 20 seconds, rest 40 seconds
• Row for 20 seconds, rest 10 seconds
• Burpee for 20 seconds, rest 10 seconds
• Bike for 20 seconds, rest 40 seconds