“½ Cindy”

10min AMRAP of

5 Pull-Up
10 Push-Up
15 Air Squat

Target: 10+ rounds

RPE 4-5

OPEN 19.2

TABATA

1. Bench Dips
2. Strict Pull-ups
3. Hand Release Push-ups
4. Knees to Elbow

in between 1 minutes break

6x E3MOM complete the following complex:
Power clean
Hang squat clean
STOH
Back squat
OHS

Go by the feeling and build up to moderate / heavy.

STRENGTH

3 rounds, rest as needed:

1) 8 Back Squat
2) 10 DB Bench Press
3)10 Pendley Row

RPE 4

Sumo Deadlift against a band: 12 x 1 @85%, every 45s.

Penkki 3x7xmax8

Kulmasoutu käsipainolla 5x8-15 / käsi

Ojentajat kumpparilla 5x12-20

Kohautukset käsipainoilla 2x20-30

3 rounds

20m HS walk

30 HBR

20+20 side crunches

20 side squats

Clean and Jerk
1) 15 minutes of clean and jerk technique
2) EMOM 10
1. Two 3 phase squat cleans
2. Three split jerks. 2 sec. Pause in the dip and in the catch
3) 60 Squat clean and split jerks with a pair. Easy weight.

Ystävänpäivä WOD

How was it? 😊

Accessories:

4-5 Rounds of:
10-20 Weighted hip extension
10-20 Weighted box step-ups
10-20 Prone stick pulls