EMOM 12 min
2 x Power Hang Snatch

10 min EMOM:

Odd minutes 2 x power snatch, 65-70%
Even minutes max reps of DU

Result: DU

Bar MU progressions

• kipping
• kipping pull up
• kipping chest to bar
• kipping belly to the bar
• bar MU with rubber band etc.

If you can do 1 bar MU, try to learn how to do the more.
If you can do several bar MUs in a row, do
5 x 2 weighted ring dips, suitable weight

10 sets, 1 min work 1 min rest
Split jumps
abmat sit ups
KBS 24/16
box jumps
push ups

3 x

8 strict toes to bar
3-5 strict skin the cat

CrossFit tekniikka/voimistelun alkeet

Partner WOD

3 Rounds of:
2min Wall Ball
2min Toes-to-bar
2minBox Jump
2min Power Cleans (50/30 kg)
2minRow (Cal.)
2minRest

Lisäpainoleuka

5 x 6 (75-85%

1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75%
Technique!!

Against a 15-minute running clock, perform the following:

A.
For max reps:
3 Minutes of Bar-Facing Burpees

Immediately followed by…

B.
12 Minutes to Establish today’s 1-RM Clean & Jerk