Clean + hang clean + front squat + split jerk 3x(1+1+1+1)x 65%, 3x(1+1+1+1)x 70% of clean and jerk 1RM

With a running clock, every minute perform 1 lift and add 5kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Score is your total weight.

1A) Deadlift 4x3x85%
1B) high box jump 4x6

Every 5 minutes, for 30 minutes (6 sets) for times: (test)
Ninja
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls
RX
5 Strict Pull-Ups
10 Toes to Bar
15 Push-Ups
20 Wall Balls
Working class hero
3 Strict Pull-Ups/ring rows
6 Toes to Bar/ hanging knee raises
9 Push-Ups/knee push ups
12 Wall Balls/goblet squats
Note time for every round
Compare to 7/12-20

• nybörjare Finishing the workout as ”working class hero”
• atlet Finish 3 rounds as ”RX” within timecap
• avancerad Finish the whole workout ”rx”
• Tjurnacke Finish 3 rounds as ”ninja”
• ninja Finish the whole workout ”ninja”
• Avenger Finish the whole workout ”ninja” sub 3min/each round

.

Partner Wod
For time
1200m Run
150 Wall ball

You go, I go

Harjoitellan painojen tiputtelua eri liikkeistä

12 Intervals (3 of each)
New round every 3rd minute

A) 15/12 Cal. Echo Bike + 10-15 Wall Balls

B) 15/12 Cal. SkiErg + 10-16 DB Hang Snatches

C) 20/15 Cal. BikeErg + 15-20 Air Squats

D) 20/15 Cal. Row + 6-10 Target burpees

For steady pace, not for time
50-40-30-20-10 cal C2 Bike
30-25-20-15-10 Sit Up
25-20-15-10-5 Ring Push Up

3 Rounds for Quality
30sec Handstand Hold
5 Kipp Swings + 15sec Active hang
5 Hollow Rocks + 15sec Hollow hold

Tasapainoilua ja voimistelua