Maastavetotekniikkaa

4 x 12 maastavetoa

A,
OHS Technique

B,
OHS 3 Rm

C,
Drop snatch

2x3 @50%
2x3 @60%
1x3 @70%
1x3 @80%
3x3 @85%

15 chest to bar
12 hang clean 30/35kg
9 jerk 30/35kg
1min rest
12 chest to bar
9 hang clean 35/40kg
7 jerk 35/40kg
1min rest
9 chest to bar
7 hang clean 40/45kg
5 jerk 40/45kg

5x3 (75%)

Back flip

warm up:
3x 1' jumping jack, 3*10 air squat
3*5 box jump with knee
3*5 box jump with heel
2*50 su

BACK FLIP !!!!!!!

Stretching 5'

16 min EMOM

Odd: 5 tiukka C2B
Even: 5 pystypunnerrus (AHAP)

Pre-WOD:
15 minute work to heavy STO

WOD - 2RFT:
- 100 II Unders (Mod: 10 Burpees then 2:1 Singles)
- 50 STO (95#/65#)
- 25 T2B

• 4-4-4-4 of:
BB Deadlifts
70-75% of 8 @ 9 RPE 4-4-4-4 reps

2 ROUNDS
10 BAR MU
10 POWER CLEAN 70/55
10 SQUAT PISTOL DUMBELL AHAP
10 PUSH JERK 70/55

REST 2'

For time:
10 Overhead squat (155/115)
10 Box jump-overs (24/20 in)
10 Thruster (135/95)
10 Power clean (205/135)
10 Toes-to-bar
10 Burpee pull-ups
10 Toes-to-bar
10 Power clean
10 Thruster
10 Box jump-overs
10 Overhead squat