Hang squat clean
2-2-2-2-2-2-2

Scaled WOD
For load:
Hang power clean
2-2-2-2-2-2-2

12 Min EMOM
1. 10 tricep extensions behind the head Kb or db
2. 10 bicep curls 30/20kg

Aikaa vastaan:

21-15-9

• Toes-to-bar
• Taters (N 16kg / M 24kg)

50 minutes @ HR Zone 2-3

4-6 Minutes of Ergo or Run
0:20 - 0:30 Bottom of Ringdip hold
10-15 Weighted Sit-Ups
0:20 - 0:30 Ring Support Hold
10 - 15 Dual DB Bench Press @ Moderate Weight
10 - 15 Dual DB Bent over Row @ Moderate Weight

10min, niin pitkälle ku ehdit:

Unbroken tuplanaruhyppy:

1-2-3-4-5-6-7-8-9-10........

STRENGTH
Shoulder Press 3x7, RPE 3+ to 4

Rest as needed between sets.

For time

2 Rounds of
50 Double Unders
40steps Lunges
30 Wall Balls
+
3 Rounds of
40 Sit-ups
30 Box Step-Ups
20 Pushups
+
4 Rounds of
30 KB Swings
20/15 Calories
10 Pullups
+
5 Rounds of
20 DB Snatches
10 Burpees
5 Wall Walks

Deadlift 5x3 @80%

Thruster 5x3
– lepo 3-4min
– nouseva paino
– tanko telineestä

4 rounds:
30s on/15s off
1. DDB thruster

2. Burpee over db
3. row
4. 60s rest

Rpe 3.5-4 Ideana kehittää liikkeiden työkapasiteettia kovalla, mutta hallitulla teholla. Vauhdin pitää olla sellainen mitä pystyt ylläpitämään kaikilla kierroksilla.