A:
Toe or leg assisted pull ups 3xMax
DB biceps curls 3xMax

B:
Banded or strict pull ups 3xMax(fokus på fullt rörelsemönster)

C:
Strict pull ups 3xMax(fokus på fullt rörelsemönster och grepp)

For Time:

15 Power Clean and Jerks (155/105)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (155/105)

Kilos – (70/48)

0-15
6 rounds
9 Thruster @50/35kg
15 C2B/PU

On 15-20
max meters Row

On 25
6 rounds
12 DB snatch @22,5/15kg
12 HSPU

Partner switch at every round!

Skill work:

• rowing technique
• air bike technique
• skierg technique
• talk about damper adjustment
• breathing
• strokes

For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

A,
Good Morning 8-8-8, using heaviest weight per set
Single Leg Box Step-up 30-30, using heaviest weight per set
High Bar Close Stance Back Squat 10-10, using heaviest weight per set
Pull-up 1x20, using heaviest weight for the set
Bradford Press 10-10-10, using heaviest weight per set
Single Arm Landmine Muscle Snatch 20-20, using heaviest weight per set

Single Leg Box Step-ups- 2x15 L/15 R
Single Arm Landmine Muscle Snatches- 2x10 L/10 R

B,
Complete as many rounds as possible in 9 mins of:
9 Hang Squat Snatches @52/34kg
6 Alternating Strict Single Leg Crossbody Toes-to-bars
30 Double Unders

Goal: 4+rounds

C,
Tabata Hip Extension Hold
Tabata L Side Plank
Tabata Hollow Hold
Tabata R Side Plank

Complete with 20 secs of work and 10 secs of rest until you complete 4 full rounds.

A) Snatch

Snatch, nousu raskaaseen 1RM 12 minuutin aikana.
Sitten, 5 x 1 @ 75%. EMOM.

B) Clean & jerk

Clean & jerk, nousu raskaaseen 1RM 12 minuutin aikana.
Sitten, 5 x 1 @75%. EMOM.

C) Front squats

Nousu raskaaseen, mutta hyvin liikkuvaan ykköseen. Ei grindausta.
Sitten, 2 x 2 @80%

Lämmittely ja mobility

Otm 10:
4-6 leukaa

10 min Amrap:
10 istumaannousu
10 tupla / 20 sinkku
10 Kk mave

Loppuvenyttelyt

Warm up
3 rounds
8 cal bike
Duck walk
10 Cossack squats

Box squats
5-5-5-3-3-2
1:30 rest between sets

WOD
AMRAP 3:00
10 burpee box jumps
Remaining time max KBS

Rest 1:00

AMRAP 3:00
10 burpee box jumps
Remaining time max DB snatch

Rest 1:00

Repeat

3 rnds for max pump, no rest btw sets
Max effort Banded triceps
Max effort Banded Lat pulldown
Max effort Banded pull apart

• Nyt ei lasketa toistoja, vaan pumpataan kuminauhalla voimaa ojentajiin ja selkään.
• Lihastuntuma ja polte treenissä tärkein. Ei taukoja liikkeitten välillä.