EVERY 2:00 x 7 SETS

1 Power Clean + 1 Hang Power Clean + 1 Hang Clean

• Start Light and Build to Moderate-Heavy.
• Option for squat or power on the final clean

Warm Up
2 rounds
2 min cardio machine
5 inch worm + push up : 20 wall walk hold
10+10 single arm press / push press
10-15 tempo ring rows
10 squat jumps
then some front rack/oh mobility and start warm up sets

Strenght
Push Press 2x10 + 2x8 reps@55-60-70-75% of 1rm
Strict Handstand Push Ups / Z-press with double db's 3x5-10 reps
rest 1.5-2.5 min bwn sets

Metcon
3 rounds, each for time, alt time full round with partner
6-10 burpee pull ups
12-16 db snatch
12-16 box jump, step down (scale to box step up)
time target per set 2-2.5 min

Aikaa vastaan:
400m soutu / 400m juoksu
15 askelkyykkyä/jalka
15 rengassoutua/leuanvetoa
15 thrusteria
15 K2E
15 boksihyppyä
15 wall-ball
5 x viivajuoksu 10m / 400m juoksu

Kommentteihin ylös käyttämäsi painot ja skaalaukset

Pystysoutu käsipainoilla 5x20

Penkki 4x8x70%

Vipunostot maaten 3x20

Ojentajat käsipainoilla maaten 5x8-15

Vipunostot eteen levypainolla 3x20
-täysi liikerata

Front squat

5-4-3-10

1-2 reps in tank, not too heavy / 10 rep 70% of daily 3rm

back squat

3-3-3-10

1-2rep in tank/ 10 rep 73% of daily 3rep max kg

3 kierrosta aikaa vastaan
30 x KB swing
30 x K2E / Toes to bar
30 x Leuanveto

Kolmen hengen tiimit.
Toistot jaetaan tiimin
kesken 10 / hlö.

2-3 rds for quality:
20-30s + 20-30s Copenhagen plank
12 bb bicep curl
12 db pull over

12 front squats (47,5/70 kg)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.

ScaledWOD
3 x 2:00 rounds:
12 front squats
Max burpee box step-overs
Rest 2:00
– Step down from the box

1rm Squat Clean Thruster (Cluster) in 20min

Find your one rep max of the day in 20min.