In 20 minutes: Hang power clean 3RM

1. 12 heel elevated goblet squats 32/24kg (heels up on 10kg plate and narrow stance.
2. 15 banded hamstring curls.

Find your Over Head Squat 1RM. Maintain good quality of movement and strive for full Range Of Motion (ROM).

Every 3 min x 4

15 Wall balls
12 Box jumps
9 HSPU

5-3-2-2
AHAFA

5 x 2 Tall clean

Back Squat
2x8 @60-65%
3x6 @65-75%

Note: Moderate weights. Slowly down and fast up

For Time;
3 Rounds;
15 Thrusters 40/30kg
3 Ring MU (scale reps down 1-2)
30 DU's

3 Rounds;
12 Thrusters 50/35Kg
6 Ring MU (scale reps down 3-4)
30 DU's

3 Rounds;
9 Thrusters 60/40kg
9 Ring MU ( scale reps down 4-5)
30 DU's

Time Cap 30 Mins

Scaled version
Bar MU
or Burpee pull up

BENCHMARK
21-15-9 reps for time of
Thrusters (30/42,5 kg)
Pull-ups

Scaled WOD
15-12-9 reps for time of:
Thrusters
ring row

5 kertaa:

1 Snatch, 75-90% snatch max.