Hspu

Every beginning 90s x 8
3-6 Deficit Hspu
4 Db squat clean + split jerk

Wod
For Time
6 Rounds
2 Bar Mu*
6 Single arm devils press

*4 C2b/8 Pull up

Kuukausitehtävä

3x 20-45 sek. Hollow asennossa potkut

10 rds
8 x G2OH 42.5/ 30kg
10 x Bar Facing Burpee

Scaled
30/20kg
may step over the bar

Every beginning 90s x 8
3-5 Deficit Hspu
6 Db squat clean

Wod
For Time
21 C2b
9 Burbee box over
15 C2b
9 Burbee box over
9 C2b
9 Burbee box over

10 min Emom
1 Hang snatch + 1 Snatch 70-80%

3x8min EMOM

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) Overhead Squats 50/35kg
(2) Double Unders

Rest 2 minutes before part B2

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box Jumps
(2) – Power Clean and Jerk 50/35kg

Rest 2 minutes before part B3

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB Snatch, alt. 22,5/15kg
(2) – Cal. Bike/Echo

5 x 60 %
3 x 5 70 -80 %

EMOM 40
1) 5 power cleans (ca. 60% of 1RM)
2) 15-20 Wall Balls
3) 5 pull-up+10 push up+15 squat (Cindy)
4) 8 burpees
5) Rest

Build heavy set of
2 Power clean + 2 squat clean + 1 split jerk

“Triple Three”

Row 3000m
300 DU
3mile run = 4,8km

Ohje: Tämä on RCG 2014 laji 3. Tee harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa tuplat 600 singlehyppyyn tai pienennä tuplien määrää.