4x5 press

E4MOM 5

5 Reps Back Squat
3 High Box Jumps

💥 Winter War 2020 - Event 1💥⁣
⁣
30min AMRAP⁣:
40/30cal Row
12 DB Burpee box over 2x 22,5kg/15kg
50 DU

4 Rounds :

In 3 minutes window :
Row 500m
In 3 minutes window :
Bike 1000m
In 3 minutes window :
Run 400/200m

Score : Fastest time each

AMRAP 9

5 Box Jumps 30"/24"
8 Double Dumbbell Push Press 22,5/15kg
25 Double Unders

3-4 sets, rest as needed
5-8 earthquake OHS

Tarkoitus: Painot maltilla, tämä ei ole voimaliike vaan hallintaa lisäävä, pieniä lihaksia aktivoiva apuliike.

RX
4 ROUNDS FOR TIME
30/25 Cal Bike/Row/Ski
20 V-Ups
10 Front Rack Alt. Lunges (60/43)
3 Rope Climbs

SCALED
4 ROUNDS FOR TIME
25/20 Cal Bike/Row/Ski
20 Tuck-Ups
10 Front Rack Alt. Lunges (moderate)
3 half rope climb/ 6 Strict Pull-Ups or floor/box assisted pull up
Timecap 20:00
RPE 8

4x3 jerk 2s pause in catch/ 70-77%
4x2jerk no pause/ 77-87

jerk anyhow, quality first, not too heavy

Weightlifting

3 position Snatch x 2 x 5 @ 60% 1RM

The 3 positions are:

High-hang
Mid-hang above knee
From the deck

Make your focus on correct positioning and speed.

Build to a Moderate-Heavy 5-Rep Deadlift in 12:00
RPE 7

• full reset btw reps