10 Min Emom
2 Snatch 77,5-82,5%

20 x tupla
10 x wall ball 9/6kg
1 x köysi
5 kierrosta

Lähdöt lennosta klo 18:00 - 19:30.

Kaikki tämän viikon treenit ovat wanhoja. Jokaiselta vuodelta tulee yksi. Aloitetaan vuodesta 2013. Tämä wod on tehty 4.12.2013.

"Test"
Max reps:
1.) Strict Pull up
2.) Strict HSPU

50/40 cal Row/Air bike
50 Wallball (20/14lbs)

Time cap: 7min.

Shoulder Press
3x3r @ 83%
Rest as needed.

Back squat or front squat 5 x 3 (heaviest possible sets)

6 min Emom
6-6-4-4-2-2
Sumo deadlift

8 Rounds of:
20m Sled Push Sprint
Rest 90s

OR

8 Rounds of:
20s Bike Sprint
Rest 90s

• Effort should be very high on both!
• Approximate rest periods are fine today

1) Power Clean: 6 x 3 @75%, every 90s
- Use Monday’s 1RM.

2) Back Rack RFESS: 4 x 5 ea. Rest 90s.
- Also known as a ”Bulgarian Split Squat”

5 x 8+8

rest 2min btw sets