Front Squat 4x3 @85%+

5 x alkavalla 5 minuutilla

5 yleisliike
10 askelkyykky
15 kevyt kp tempaus
loppuaika laitteella rauhallisesti

For time:

Cash in 1000/800m row

then: 21-15-9
pull up
kbs@24/16kg
sit up

EMOM5
2 Squat clean (1s pause bellow & above the knee)
1 Split jerk with 2s pause at the catch
@40-50% of 1RM

Huom!
Kevyet ja tekniset painot.

EMOM8
1 C&J @60-70% of 1RM

Huom!
Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä!

Wodliiga: 0 - 15 min Fran - narF (parin kanssa)

21-15- 9 toistot
Thruster 42,5/30kg
Leuanveto

1 min pakollinen lepo

9-15-21 toistot
Leuanveto
Thruster

Aikaraja 15 min. Toistot saa jakaa miten halua.

Rx 42,5/30kg
Skaalaus 30/20kg ja hyppyleuat

Ikäryhmät alee 18 ja mastersit 50-59v.
Rx 35/25kg
Skaalaus 30/20kg hyppyleuat

Masters 60+
Rx 30/20kg hyppyleuat
Skaalaus 20/15kg hyppyleuat

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
5 Rounds, time each round.
Rest precisely 3 mins after each round.
Post time for each of five rounds to comments.

10 to 1
Front Squat @ App. 55%
1 to 10
Pull Ups
For Quality and Minimum Rest

"SUPERSONIC" PERFORMANCE
20 ROUNDS FOR TIME
1 Power Clean @90/65kg
2 Box Jump Overs @61/51cm
3 Chest to Bar Pull-Ups

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"SUPERSONIC FITNESS"
20 ROUNDS FOR TIME
1 Power Clean @ moderate
2 Box Jump Overs @ 45/51cm
3 Pull-Ups / Jumping Pull-Ups

• RPE 9
• Video: https://vimeo.com/852609354?share=copy

Overhead or Front Squat
- Build to the 1 Rep Max for the day
- RPE 10

PERFORMANCE
EMOM x 10 MINUTES
4 Deadlifts @ mod-heavy
3 Hang Power Cleans
2 Push Jerk

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FITNESS
EMOM x 10 MINUTES
4 Deadlifts @ moderate
3 Hang Power Cleans
2 Push Jerk or Push Press

• Goal is to perform all 9 reps unbroken
  • RPE 8
• Video https://vimeo.com/820785736?share=copy