Shoulder press 3 x 6 @65-85% 1rm

5 RNDS
12 deadlift
9 hang power clean
6 push jerks

70/48kg

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Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes

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Avoid any unnecessary reps, move from the 12th rep of the deadlifts directly into the 1st rep of the hang power cleans. Then move from the 9th rep of the hang power cleans directly into an unbroken set of the push-jerks.

Be strategic about when you put the barbell down in “DT.” The place to rest during this WOD is in the middle of your sets of deadlifts and hang power cleans, and at the end of your sets of push jerks.

Intended Stimulus

This WOD should feel very uncomfortable. The sets should be mostly unbroken, which will make your hands/grip suffer–in a good way. The load should feel easy on the deadlifts, moderate on the hang power cleans, and tough on the push jerks. The load should be such that you can get through the first couple rounds unbroken. This isn’t designed to be a heavy day, so scale accordingly.

Find daily max in
hang snatch

”Oscar”
23 min
9 Paholaisenpunnerrus 2x20/10kg
20 Askelkyykky 2x20/10kg
9 Käsipaino vauhtipunnerrus 2x20/10kg
20 Istumaannousu

2min On, 30s. Off x 4 Rounds
Odd:
300m Row
Max reps of T2B

Even:
300m Row
Max reps of kipping pull-ups

Skill Conditioning

EMOM 12 min (4 rounds)
Min 1) Double unders
Min 2) C2B pull-ups
Min 3) handstand walk

*Määritä itse x-määrä toistosta / liike

SitUps 3x20 / Jännehypyt 3x5 (vuorotellen)

Kyykky 2x5x82,5%

SitUps 3x10 (lisäpainolla)

Bulgarian Split Squat 3x8-12 / jalka

Vk alueella 40 minuuttia.

10 min Bike Ergo
10 min Row

GYMNASTIC CONDITIONING

E2MOM x8, alternate between A and B (16min, 4 set both)

A: Muscle-Up
B: Handstand Walk

Pick a rep scheme/distance that will give you RPE 4 to 4+ on each round.

Tailoring Options:

Muscle-Up→ Jumping MU or MU transition with a band
HSW→ Wall Facing Shoulder Taps

Optional Accessory
CONDITIONING

Airbike Intervals

E2MOM x6

10sec with RPE 4 to 5, remaining time from 2min with RPE 1-2