4 x 4min työ / 2min tauko, amrap:

• 20 wall-ball 3m (N 6kg / M 9kg)
• 20 leuanveto
• 20 swingi (amer.)(N 24kg / M 32kg)
• 20 toes-to-bar
• 20 etukyykky (N 42,5kg / M 60kg)

Kyykyssä tanko lähtee maasta. Jatka tauon jälkeen siitä pisteestä, johon lopetit ennen taukoa.

Clean & Jerk

Build in 20 minutes 1RM

Snatch High Pull + Hang Squat Snatch

8 x ( 1 + 1 ) @ Go Every 2:00

PRE-PROGRAM TESTING

Perform light warm-up prior to testing.

For time (timing left and right sides separately):

Walking while holding KB in one hand. Select suitable weight to challenge shoulder stability. Grip strength may be challenged but shouldn’t be the limiting factor for performance. The test ends when KB position no longer maintained, or if compensation occurs (arching in back, shoulders rounding/lifting etc.)

Partner WOD

AMRAP 15
30 Wall Balls
30 Calories
30 KB Swings 24/16kg
30 Calories

Go Every 4:00 x 5 Sets
Row 400/350 Meters
10 DB Push Press @50/35lbs

• Goal: Repeatable scores. Start a little safe on the rower.
• Rx+: Ski Erg, 32/24kg KBs

4 rounds of Superset!

Half-Kneeling Landmine Press x 10-12 each. Rest 60s.
Close Grip C2B Chin-up x 4-8; 2s hold 3s down. Rest 60s.

• Options: Weighted, Bodyweight, Partner or Self-Assisted

A)
Push Press
3 x 5 @ moderate load. Rest 90s.
- Build to a moderate load roughly 75% of 1RM if known then perform three work sets with it.

B)
Strict Pull-Up
Accumulate 30-40 Reps. Rest 60s-90s.
- Sets of 3-6 reps should be challenging
- Options: Weighted, BW, Negatives (about :05 per rep), Partner Assisted, Ring Rows

Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.

Superset!
4 sets
Glute Bridge Dumbbell Floor Press x 10-12.
Rest 60s.
Elbow Out Landmine Row x 10-12 each.
Rest 60s.