3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

YGIG
80 Sandbag back squat 30 kg
80 Devil press dumbbel 10 kg
30m X 8 Sled push 140 kg
80 Push press 25 kg
80 Overhead plate lying rise 10 kg

Every 6 mins x 5 sets
21 box jump over @60/50cm
18 alt V-up (9/9)
15 regular or incline push up on box
12 KB squat clean @24/16kg
9 up-down pull up or to target

Remaining time is rest!

For time

• 7 hang cleans
• 7 front squats
• 7 shoulder-to-overheads
• 7 bar-facing burpees

♀ 75 lb
♂ 115 lb

Alkulämppä leikki: "Peili"

Mobility

Taito: Voimisteluliikkeitä treeniä varten

WOD

Emom 6
1) Voikka 1
2) 45s Kone

-tauko

Emom 6
1) Voikka 2
2) 45s Viivajuoksu

4x 5 weighted pull up
4x 3-5 weighted ring dip

2:00 Run @ easy pace
2:00 BikeErg @ easy pace
2:00 Run @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

5 Rounds For Time:
1-2-3-4-5 Rope Climbs
16 Dumbbell Reverse Lunge 22,5/15kg
25/20 Calorie Row / 400m Run

For time:

3rnds
20 wall ball
15 KB sumo DL high pull @24/16
10 pull up

3' rest

5 rnds
30 DU /60SU
20 medball clean
10 ttb

T.C.: 30'

Alkulämppä leikki: reaktiopeli

Mobility

Voima:
3x 6-8 Leukaa

WOD
YGIG 10 min
6+6 Vuorikiipeilijä
6 Boxihyppyä
6 Kyykkyä