gymnastics/recovery wod:
30min:
5 forward rolls
5 backward rolls
3+3 cartwheels
1 parallette walk
5+5 pistol squat
1 wall climb
20 hollow rocks

Every 2,5 min for 5 times
5 shoulder press @75% of 1rm

Tiistai

At the Gym

1.
Snatch

3 x 3 Muscle snatches

*Focus on the bar path and hip extension. Keep it light.

5 x 2 Power snatches

*Technique first but here you can go heavier.

*You can do these every 3 minutes

2.
Conditioning

AMRAP12
10 Power snatches
10 Over head squats
400 m run

*42,5/30kg barbell.

OR

Anywhere

1.
Strength
EMOM21
1. 8 Single arm strict press + 8 Single arm push press (R)
2. 8 Single arm strict press + 8 Single arm push press (L)
3. 10-20 push ups
4. 10-20 sit ups
5. Turkish get up (R)
6. Turkish get up (L)
7. Rest

2.
Conditioning
AMRAP12
20 Single arm Power snatches
20 Single arm Over head squats
400 m run

*Can be done with KB or DB or something odd!

4 Rounds for quality in pairs

YGIG:
2 x Pike Circle around the box
10 x V-Up

Together:
45 sec side plank/side

40 min @ 60-70% of max HR

2 min Row
-
10 KB Cossack squats (5+5)
10 KB snatches (5+5)
10 KB Windmills (5+5)
Remaining time Squat Sit

2 Clean pull
2 Power Clean
2 Front squat

2 Rounds:
30 total Front Rack Reverse Lunges 60/42.5kg
15/10 Calorie Bike/Row/Ski
Rest 3:00
- Goal: Very hard effort. We apologize in advance to your legs “¯_(ツ)_/¯“

Rx+: 70/52.5kg

front squat 3-3-3-5-5

• add weight until heavy set of three
• leave 2-3 reps in the tank on fives

Pick a movement. Do a 6 min tabata

E90SEC

8 x 2 split jerk