focus on technique!

http://www.catalystathletics.com/exercise/150/Tall-Clean/

For time

Run 800m
+
12 Rounds of
4 Handstand Pushups
8 Pullups
12 Squats
+
800m Run

10 kierrosta aikaa vastaan:

• 30 tuplanaruhyppy
• 15 leuanveto
• 30 ilmakyykky
• 100m juoksu

2min lepo

YGIG 20min AMRAP

9/6 Kaloria
6 Boxin ylitystä
3 Riveä kyykkyyn 55-60%

*Yksi tekee koko setin ja sitten vaihto.

5,1km run or row 5km or 10km bike

Scaled WOD
For time:
3,4km run or row 4km or 8km bike

BENCHMARK

”CINDYISH WITH TWIST”
AMRAP 20
5 strict pull up
10 push up
10 alt. Pistol squats/ 15 air squats
- 5 strict pull ups alternating rounds chin up & pull up grip

ABS 3 rounds
10 tuck ups
20 cross v-ups (vastakkainen jalka ja käsi)

Warm Up
3 rounds
1 min row,bike,run
10 kb swings
10 goblet squats
10 v-ups

Strenght
Back Squat 6-6-3-2 reps @67-76-86-90%
Front Squat 1x5reps and 2-3x4 reps @65-75 and 1-2 sets 80%
rest 2-3 min bwn sets

Metcon 2
6-8 rounds for both
8/10 cal machine
5 tng power clean&jerks @25-35/40-50kg (must be unbroken, no singles)
alt time full round with partner.
time cap 18 minutes.

A1) Weighted dip 3x5x50%
A2) ring push ups 3x8
A3) floor press 3x10
Do A1-A3 as a super set. Rest as needed after floor press
No rest between movements

A. EMOM 20
1) Row for cal
2) 10x7,5m Shuttle run + Max Burpees
3) 12 Ground to Overhead 20/15kg + Max Sit-ups
4) 12 Wall Balls + Max Double Unders
5) Rest

Rest 3 min

B. EMOM 20
1) Bike for cal
2) 6 Single Arm Devils Press 22,5/15kg + Max Shuttle runs
3) 12 Toes-to-bar + Max Pushups
4) 12 KB Swings 24/16kg + Max Box Jumps
5) Rest

5 min EMOM
Clean + hang clean + front squat (1+1+2) 75kg/40kg
After completing the last complex,
3 rounds for time
10 T2B
8 burpees