6 x 2 Overhead squat, 80 %

7 x rope climb for time

10x Max Height Jump to Broad Jump

• Jump as high as you can, land to the bottom of the squat and immediately jump as far as you can from the bottom of the squat
• Rest 30s.-60s. between efforts

3x 5

V2

rx
Every 2:00 for 10 rounds for load:
10 box jumps (51/61 cm)
3 hang squat cleans
– Step down from the box.

intermediate
Every 2:00 for 10 rounds for load:
7 box jumps (51/61 cm)
3 hang squat cleans
– Step down from the box.

beginner
Every 2:00 for 10 rounds with a light load:
7 box step-ups (30/30 cm)
3 hang squat cleans
– Step down from the box.

Score:
Load

Skill Work
Rest, stretch, recover

450/500-m row/ski or 900/100m C2 bike
Max-reps deadlifts (55/85 kg)
– Rest 1:00 between rounds.

Scaled WOD
5 x 2:30 rounds for reps:
250-m row/ski or 500m C2 bike
Max-reps deadlifts
– Rest 1:00 between rounds.

E2MOM x7:
reps: 3-2-3-2-1-2-1
- rakenna painoissa RIR 1 viimeisissä parissa sarjassa

HUOM! Viimeinen kerta C&J ensi viikon ma, jos et pääse silloin, voit tänään jo rakentaa päivän raskaaseen.

Press 3x1

30min amrap:

• 5 leuanveto
• 10 etunojapunnerrus
• 15 ilmakyykky
• 1 kierros karhukompleksi (N 50kg / M 70kg)

(Karhukompleksi = Rinnalleveto → etukyykky→ ylöstyöntö → takakyykky → ylöstyöntö)

As many reps as possible in 20:00 minutes of:

10 Dumbbell snatches, alternating arms
10 1-Arm overhead lunge steps, alternaring legs
800/700m bike erg
20 Dumbbell snatches, alternating arms
20 1-Arm overhead lunge steps, alternaring legs
800/700m bike erg

You choose the weight. The weight should be challenging in a way that you have to practice good pacing and strategy