Every 2min x 5

2-3 Squat snatch (2s pysäytys polven päällä)

Huom! Kevyet ja tekniset painot (50-60% of 1RM)

Every 2min x 4

5 Snatch balance @technical weight

Huom! Kevyet ja tekniset painot.

RX:
3 rounds: (20s ON/30s OFF)
1. ring row
2. box L-sit hold
3. free hs hold
4. arch rock

Scaled:
3 rounds: (20s ON/30s OFF)
1. ring row
2. box knee tuck hold
3. hs hold with wall
4. arch hold

L-sit standardi = kantapäät lantiolinjan yläpuolella Knee tuck hold standardi = polvet lantiolinjan yläpuolella

4 Rounds
10s Bike Sprint
10 Russian Swings HEAVY
10 Goblet Squats
Rest 2:00

– Goal: HARD push each round.

Extra:
Single Leg FL Calf Raises
2 x 20 each. Rest 60s.
Tibia Raise
2 x 20. Rest 60s.

5 Rounds For Time

400m Run
30 box jumps 24"/20"
30 wall balls 20/14p

Time Cap 35

20 walking lunges
20 burpees to a target

Scaled WOD
AMRAP 8:
10 walking lunges
10 burpees

Build to a 1-Rep Heavy Back Squat in 20:00

EMOM 12

1 Minute : 8 Rower Slide to Pike
2 Minute : 0:20 + 0:20 Kopenhagen Holds
3 Minute : 5 + 5 One Leg GTOH
4 Minute : 20 One Leg V-Ups

7:00 Basic Endurance CrossFit
8:00 Snatch Technique

15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Snatch Technique

For time :

Bike 1000/900m
20 Wallballs 20/14p
20 Box Jumps 24/20"
20 Front Squats 42,5/30kg
Run 400m

CAP 11