MCW end of days

Den sista tävlingen på Alsikegatan 2 innan vi flyttar. Har ni inte anmält er att vara med går det bra att komma och heja alternativt hjälpa till som domare.

5 rounds for time:

3 x Clean
4 x Overhead Squat
4 x V-Up
4 x Inchworm with push-up
4 x Deadlift

Women 50kg
Men 70 kg

5 x

3 PEP
6 overhead squats
12 askelkyykkyä tanko eturäkissä

EMOM 8:
5 Hang Power Cleans
- Start @60% and work up to heavy 5 rep

"Tall Snatch" 4x3, kevyt. Keskity korkeaan vetoon.

Puolesta reidestä tempaus 5x2@65-70%

raakarive + raaka työntö 5 x 1+1@70%

4 sets:
Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
Rest 1:00
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets

4 rounds
8 DL
6 HSC
4 STOH
2 BMU
50 DU
@70kg

Push press 3-3-3-3-3 reps

JERK COMPLEX
Push Press + Push Jerk + Split Jerk

Work up to a heavy load on the complex.

Post loads to comments.

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24 Minutes Not for Rounds:
90-120 Seconds Row/Ski/Bike/Run
100′ Farmer Carry
3 Wall Walks

Post work to comments.

12-15x
400m run
Rest 60s btw sets.
Goal is to moderate + pace, so that you can keep the pace same through whole session. Now we start to run 1-2 times each week, so it is time to squeez in the runnig volyme.