Front squat
4x8 55-60%

Emom 21

1) 3 Raakariveä 65-70%
2) 6-10 Bar facing burpeeta
3) Lepo

"Jackie"

For time
1000m row
50 thruster 20/15
30 pull-up

Snatch: (20min)
2 Snatch + 1 OHS (ensimmäisessä toistossa 2s pysäytys polven päällä)

Nousu max 80% asti ja sillä 3-4 työsarjaa. Toistot pitää olla teknisiä! 2-3min levot työsarjojen välissä.

B1) 3 rounds for time
400m run
10 kb snatches, alternating 24kg/16kg
10 shoulder presses 40kg/30kg

From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean

FOR TIME
60 Wall Ball @9/6kg
40 Box Jumps @60/50cm
20 Power Snatches @60/43kg
Timecap: 12 mins

RPE 8

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

1) Squat or Power Snatch
1x1 (80%)
1x1 (85%)
1x1 (90%)
1x1 (95%)
*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

2) Snatch Pulls
3x2 (110%)
**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

For time:
21 thrusters (30/42,5 kg)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

Scaled WOD
For time:
21 thrusters (15/20 kg)
3 rope pull-to-stands
15 thrusters
2 rope pull-to-stands
9 thrusters
1 rope pull-to-stand

Clean & Jerk
0:00, 2:00, 4:00, 6:00, 8:00, 10:00

Max 60% clean 1RM

(Push Jerk / Split Jerk)

Teknisesti hyviä toistoja. Kevyt/ Keskiraskas.