5x6. No arching back

6 Rounds For Reps

2:00 ON / 1:00 OFF
50 Double Unders
Max Reps Pull-Ups / Wall walks

Rounds 1,3,5 : Pull-Ups
Rounds 2,4,6 : Wall walks

Score is total Double Unders + Gymnastics

Level 1.
For quality:
12 - 9 - 6
squat clean @70/50kg
high box jump @75/60cm

Level 2.
For quality:
12 - 9 - 6
squat clean @60/40kg
box jump @60/50cm

TC 10min Rpe 3.5 Tämä treeni kehittää voimaa, räjähtävyyttä ja liikkeiden hallintaa, opettaen tekemään laadukkaita nostoja myös väsyneenä. Valitse sellainen paino, että annettu ohje toteutuu. Skaalaukset: squat clean - paino - power clean box jump - korkeus - askellus

Clean & Jerk Complex
4 Sets of
2x Power Clean + 2x Split Jerk (4x2+2)

1 clean and jerk

Scaled WOD
Every 2:00 for 10 rounds:
2 clean and jerks

AMRAP 12 with good standard and quality
3-6-9-12-15-….
Wall Balls
Toes-to-bar
Sumo Deadlift High Pulls 50/35kg

3 rounds for quality:

• 12 KB front rack pause squat
• 12/12 KB/DB Unilateral single-leg DL (If weight is on the right hand, left foot stays on the ground and vice versa)

Rest as needed between the rounds

Rest & Recover

BS: 3x5 (75/70/85%)
(Add 5kg)

6:30 Mobility + Core Workout
7:30 Basic Endurance CrossFit
8:30 Mobility + Core Workout

14:30 Pikkasen enemmän
16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Basic Endurance CrossFit
19:00 Mobility + Core Workout

...Next Deload...