AMRAP5:
6 mb squat clean (9 / 6)
24 DU / 42 SU

4 x 350m @ 1k pace - 2-5s
- rest 1:1,5 after each interval

Huomioita:
Esim. jos soudit tonnin 500m splitillä 1:45 (eli kokonaisaika 3:30) -> tavoitetahti tänään 1:40-1:43.

4 x e3m:
5-5-4-4 Pullup @ RIR 2-3
4-8 strict hspu @ RIR 2-3
-> skaalaa: banded pullup tai seated pullup
-> hspu seinällä tai boxilta (max 1 abmat pään alla)

DELOAD WEEK

Every 3min for 4 rounds

For time as fast as possible
20 double under
6 thruster 35/25
20 double under
6 pull-up

Time cap: 1:30 / round

Squat stamina:
Back squat 3 x 10
Front squat 3 x 5

8-10 Sets of
Snatch High Pull + Snatch

Keep the lifts between 75-90%

Every 3min for 5 rounds
For time as fast as possible
6 box jump over 60/50
6 overhead squat 35/25
6 box jump over
6 toes to bar

Time cap: 1:30 / round
Result is the slowest time

100-m single-DB suitcase carry (22.5/32.5 kg)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

scaled wod
AMRAP 12:
100-m single-DB suitcase carry
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

EMOM 12:
1: :30 Hollow Hold
2: 30 Medball Russian Twists 9/6kg
3: 10 Dead Bugs (1=1)
4: 30 Bicycle Crunches

FOR QUALITY 12mins

1-3 banded bmu/ bmu
2 + 2 single arm devils press
10 jumps over DB