7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row/ski 150m or C2Bike 300m after each round.

Scaled WOD
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
– Row/ski 100m or C2Bike 200m after each round.

Back Squat

8-8-8-8-6-4-2

Go Every 2:30

Jefferson Curl 3x20
-joka sarjan jälkeen lankku x 60s

Yhden käden kulmasoutu 3x20

Kyykky 1x80%, 3x8x60%

Maastaveto 4x8x50-60%
-päinvastainen tekniikka

40 min töitä

40 Kyykky
30 Kahvakuulaheilautus pään päällä
20 Istumaannousu
10 Yleisliike kuulan yli

Täyden kierrosken jälkeen 2 min lepo

6-8sets:

3 power clean + 3 jerk (65-73%)

ENSIN KOLME POWER CLEAN JA PERÄÄN KOLME JERKKIÄ

Warm Up
2 rounds

2 min cardio
5 inch worm + push up
10+10 step back lunges / 20 cossack squats
:30 knee tuck hold from pull up bar
then 3 times with empty barbell : burgener clean warm up

Strenght
Building to heavy triple on each movement
Squat Clean
Bench Press
Overhead Squat
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!

Amrap 20'

20/15cal Machine
20 DB Snatch 20/14kg
20 Sit Up / 15 T2B
20 Lunge Jump

In 40 minutes climb the ladder as far as possible.

3 med ball clean
3 push ups
6 cal ski or run
1 min rest

6 med ball clean
6 push ups
12 cal ski or run
1 min rest

…

Every seven minutes, for 35 minutes (5 sets) of:
Row 750/650 Meters or run 3 minutes
30 Double-Unders
10 Wall Balls (20/14 lbs)
5 Dumbbell Burpee Box Step-Overs (45/30 lbs)

Warm Up
Band Pulls + Banded Hip Activation
then 2 sets barbell warm up for snatch and 2 sets for clean&jerk as coach tells you :D

Weightlifting
6 sets of :
3 position hang snatch (hip, mid thigh, below knee)@40-70% of 1rm snatch
rest 1-2 min bwn sets
6 sets of :
power clean + push press + squat clean + split jerk @40-70% of 1rm clean&jerk
rest 1-2 min bwn sets

Accessory Work
3 sets
5 sharp box jumps
5-10 strict chin ups (band?)
15 fast v-ups/tuck ups
rest 2 min bwn sets