Skill
Sand bag clean

Toistot
10-9-8-7-6-5-4-3-2-1
DB 30-35kg
Säkki 100

*Valakyykky 3 x 5

*Tempaus sylistä ja riipusta 5 x 2+1

WOD
7rds
8x hang power clean
8x thruster
8x burpee

A,
Bench Press 9-6-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Alternating Incline Dumbbell Bench Press 24-24, using heaviest weight per set
Barbell Row 8-8-8, using heaviest weight per set

C,
In 5 mins do:
Run, 600 m
max reps in remaining time Box Jump Overs, 60/50cm
-- then --
In 5 mins do:
Run, 600 m
max reps in remaining time Push Press, @61/43kg
-- then --
In 5 mins do:
Run, 600 m
max distance in remaining time Dumbbell Bear Crawl, 22,5/15kg

Goal:
Have 1:30-2 mins to work on the max effort sections.

D,
3 rounds for quality of:
10 L/10 R Plate Wraps, pick load
Band Mount Plank Hold, 20 secs
10 ATYTs, pick load
Wall Plank, 20 secs

Complete 2-3 rounds.

Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
- sets of 3-2-1-1-1-1-1-1...
- Option: Technique work performing 8 x 2

WU
3rds
10x air squat
10x plank shoulder tap
5x up down + push up
+
2rds
6x goblet squat
3+3 push press

5 Rounds YGIG

21x Push press
15x OHLunge
9x Thruster
(30/42,5kg)

Amrap 5min
Burpee

Day 1:

20- Forward lunge

15- Basic squat

20 secs- Glute bridge

20- Backward lunge

30- Side kicks

40- Jumping jacks

20- Standing booty kicks

25- Mountain climbers

20 secs- Plank

35- Donkey kicks

30- Skater jump

20- Push up

30- Russian twists

Do three sets with a break every three exercises to complete the 45 minute workout