15 min to establish max weight in following complex:

Power clean
3 x Push press

1A) high hang snatch 4x3x55%
1B) high knee jumps

For time:
100 Double Unders
25 Push Press @42.5/30kg
75 Double Unders
20 Push Press @60/42.5kg
50 Double Unders
15 Push Press @70/47.5kg

• 9:00 Time Cap
• Compare to here: https://www.wodconnect.com/crossfit-central-helsinki/feed/2019-05-03

1) Push Press: 5-4-3-2-1+. Rest 2:00
- Build to a 1RM
- Option: 7 x 4 only adding weight if form permits.

2) Band Rows: 4 x 15. Rest 60s.

1.) 3 Front squat
2.) 6 Back squat

@64%/Back squat 1RM

Working 20 minutes for back squat.
Perform 7-10 repetitions sets @50-70% as many you want.

Working 20 minutes for Deadlift.
Perform 6-8 repetitions sets @60-80% as many you want.

Pull Ups ohjelma

5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

• Handstand legs on the box, practise bringing hips over the shoulders

• Handstand mobility on the wall or feet on the box: Hips 90 degrees angle, bring shoulders to the planché and to the extension. 3 x 5-10 reps

-Handstand back facing he wall, hold 3 x 10-30 sec

-Handstand, hands about 30 cm away from the wall, support only with one foot on the wall, change feet, try to find the balance in the middle. 3 x 5 - 10

-Practise free handstand

Clean & Jerk

20x
Every :20sec - 1 C&J @60-75%

15x
Every :45sec – 1 C&J @75-80%

EMOM 10 - 1 C&J @80-90%