Front Squat 3×1

”Open workout 16.4 & 17.4 ” – SKAALATTU

13min amrap:

• 55 maastaveto (N 43kg / M 61kg)
• 55 wall-ball (N 4kg – 2,75m / M 9kg – 2,75m)
• 55cal soutu
• 55 hand release push up (etunojapunnerrus – kädet irti lattiasta ala-asennossa)

Tie-break-aika soudun jälkeen.

BENCHMARK
For time:
9-7-5:
Muscle-ups
Squat snatches (42,5/60 kg)

Scaled WOD
For time:
9-7-5:
Ring rows
Knee push-ups
Squat snatches 

Nousu komplekseissa V1 painoon

1 maasta 1 riipusta

3-4rounds:

3-5 snatch grip deadlift
3-5 box jump/ or high box jump

Bench Press

Climb in 12 minutes in 80%, after that

1 x 2 x 80%
1 x 2 x 85%
1 x 1 x 90%
1 x 1 x 95%
3 x 1 x 1 Max Weight. AHAP

Sendoff 3:00

DELOAD WEEK

B) On the minute for 12min
1. 30s pistol squat
2. 30-40s crossover single under
3. Rest

DELOAD WEEK

A) "Dumbbell medlay"
8-6-4-2 reps for quality
One arm DB snatch
One arm DB hang squat snatch
One arm DB overhead squat

*Start with lighter weight and you can increase weight as reps go down.
*You go / I go with partner. One movement at the time.

B) Core
3 rounds for quality
20 mountain climber
20s hollow hold

Up to daily max in 15min:
1 Power snatch + 2 Hang squat snatch

Huom!
Nouse päivän tekniseen maksimiin. Maltilliset painojen nostot.

Hang squat clean waves
3/2/1 reps @70-80%
3/2/1 reps @75-85%
3/2/1 reps @77+ %

Start every wave with bigger weight