Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 20m Double KB Overhead Walking Lunge
2) 20-40sec L-Hang
3) 30-60sec Backwards DU or single under
4) 3-5 Jefferson Curl
5) 2+2 TGU
7) 10 Pendley Row

1 clean and jerk

scaled WOD
Every 2 minutes for 10 rounds:
2 clean and jerks

8 Rounds: (4 rounds each)
YGIG per round.

RX:
300/200m Row
6 Deadlift @120/85kg
10 Box jump @60/50cm

Scaled:
250/175m Row
6 Deadlift @100/70kg
8 Box jump @60/50cm

RPE 4

TC 16min

Huom!
Treenin idea on liikkua kovaa, mutta kierrosvauhti ei saa laskea.
Maastaveto painon idea on olla keskiraskas ja liikkuva. Sarja pitää tehdä TNG ja tekniikkaa pysyy kasassa.

With partner for time:
6000m row.

Tee haluamiasi harjoitteita!

RX:
EMOM10
1. 3 Power snatch + 3 Bar over burpee @60/40kg

RPE 4

Huom!
Max työaika 30s per minuutti. Skaalaa painoa tarvittaessa.

4x5 Press 70-75%

3 rounds
6 pause bench press (2 RIR)
Max. reps push-ups (1-2 RIR)
Rest 3min

3x
2min ON/2min OFF

A) 20 Wall Balls + Max Cal. Row
B) 20 DB Snatches 22,5/15kg + Max Cal. Bike/Echo
C) 20 Box Jump Overs + Max Cal. Ski

AMRAP10
"ANNIE"
50-40-30-20-10
DU
Situps

rest 5min

AMRAP10
"CINDY"
5 Pullups
10 Pushups
15 Squat

rest 5min

AMRAP10
"KELLY" (almost)
500/400m Row/Ski
30 Box jumps
30 WB