*add weight first 3 sets, drop weight last 2
Practice perfect form.
Superset with:
Kb windmill 8/side
3.5min rounds
20mins

6 x 5

Speed ladder drills and sprints

WOD:
5 ROUNDS:
- 9 X CTB
- 12 X POWER CLEAN (35/50kg)
- 21 X BOX JUMP (50/60cm)

Barbell Back squat 10-8-6-4-4
DB Bent Over Row 10-8-6-4-4
*Increase weight every round
superset with 5/side KB Inverted Press

3.5-4min rounds

25min

7min amrap:
9 x etuheilautus 12/16kg
9 x mave 40/60kg

Kyllä, näit oikein. Tässä wodissa naisten RX on isompi kuin miesten. Miksi? No siksi. ;-)

Postaa toistomäärä yhteensä.

EMOM 15:
5 thrusters 35/25kg + amrap of burpees
start with 5 thrusters and do amrap of burpees for remaining minute.
Score is total reps completed (thrusters+burpees).

3 rounds for time:
5 clean&press 40/25
10 burpee over bar
5 pull ups
10 power clean
-1min rest-

AMRAP of:

1 min squat clean 60/40
1 min push jerk 60/40
2 min squat clean 60/40
2 min push jerk 60/40
3 min squat clean 60/40
3 min push jerk 60/40

Score is total reps performed.

Mave tempausotteella 4 x 5

EMOM 5
Tempaus x 2 (60-70% max)