6x8

-Avusta kuminauhalla tarvittaessa
-Lisäpaino (V2)

Find heavy 1

A) Multiple Pause Front Squat
Build to a 4RM in 6 sets. Rest 2:00
- 4, 4, 4, 4, 4, 4
- pause slightly below parallel and slightly above, both for a 1 count.

B) Hybrid Stance RDL
4 x 8-10. Rest 90s - 2:00

For time:

16 Bar over burpee
24 Thruster (50 / 35kg)

24 Pistol Squat
32 Kb snatch (32/24)

32 Chest to bar
64 Double under

Cap 20min.

For time
40-30-20-10 Double Unders
30-20-10-5 Hang Power Cleans 40/30kg -->60/40kg--> 70/50kg -->80/60kg

3 Rounds
2 min work
1)Row
2)Amrap: 40m sled pull + 8 down up
3)Amrap: 10 box step over + 10 alt. v- ups + 10 swing
4)Rest

Go easy!

5 HSPU
10 DB Snatch alt. 22.5/15
15 Sit Up
20 DU

21,18,15,12,9,6,3
Raaka rinnalleveto 40/30kg
10/8 cal pyörä

Aikaraja 16min

Bodaus - valmentajan valinta

Accessory
3 Rounds
8+8 Db single arm seated press
8+8 Db single arm bent over row
10 Face pulls
10-20s L-sit hang

Partner WOD
For time:
42-30-18 of:
Deadlifts 100/70kg
Med Ball Situps
Pistols

rest 2min

30-20-10 of:
Clean & Jerk 50/35kg
Pullups
KB Swings 32/24kg

rest 2min

3 Rounds of:
50 Wall Balls
30 Burpee over partner

TC: 35min

(oldie från 2016 😏)