E90S for 15min(10 rounds)
Snatch x3 @light weight, focus speed
+
E2M for 16min (8rounds)
Back squat x5 @light to moderate weight
Use same weight for all rounds
Last set amrap

Warm up

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200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint

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This is a part of running wod by Chris Hinshaw, named: HOP SCOTCH
The original session is a serious test of endurance.
Focus on the 100m sprints, but keep your efforts to 90% to retain your running form
This session should be performed as its own session

Aktivaatiot
Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
A1. käyntiasennosta pidempi askel
A2. päkiöiltä, tanko otsan korkeudella

Liikkeet
B1. Ylöstyöntö niskan takaa x 3 x 3 - 4 sarjaa (vara 1 - 2)
B2. Rinnalle veto riipusta + ylöstyöntö saksiin 1 + 2 x 4 sarjaa (vara 1 - 2)
C. Takakyykky, isometrinen (20(10)10) x 2 x 3 - 4 sarjaa

( Wod )

For time :
25m Walking Lunge 2 x 22,5 / 2 x 15kg
50 Dumbbell Snatch 22,5/15kg, alternating
25m Walking Lunge 2 x 22,5 / 2 x 15kg
50 Toes to Bar
Time Cap 9 min.

4 rounds
12-15 goblet squat
12-15 push up
10 plank shoulder taps
10+10 one arm ring row

A: Hip power snatch+ double hip squat snatch 4x3
B: Triple power clean+ Double squat clean 3x5
C: Pause push jerk + Pause split jerk 5x2

Deadlift on a plate 6-6-6-6 reps

12min AMRAP, alternate full rounds with a partner:
6 Deadlifts
10 DB Push presses
20 Double unders or Rope jumps

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

AMRAP 20:

20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
20/15 Calorie Assault Bike

KILOS: (43/29)