5-5-5-5
60% of 1RM
Work on your technique!

Snatch
6 x 4r @ 70% - 80%
For Quality

OPEN 14.3

8 m AMRAP:
10 deadlifts, 62,5 / 45 kg
15 box jumps, 60 / 50 cm
15 deadlifts, 85 / 62,5 lb.
15 box jumps, 60 / 50 cm
20 deadlifts, 102,5 / 70 kg
15 box jumps, 60 / 50 cm
25 deadlifts, 125 / 85 kg
15 box jumps, 60 / 50 cm
30 deadlifts, 145 / 95 kg
15 box jumps, 60 / 50 cm
35 deadlifts, 167,5 / 102,5 kg
15 box jumps, 60 / 50 cm

Bodyweight skills

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4 Rounds for quality and minimum rest of:

1 min Max time L-Sit/L-hang and every other round max reps back extensions
2 minute AMRAP: 8 Burpees, 8 Kettlebell swings (32/24 kg)
1 min Rest

4 rounds
50m running backwards
10 SDLHPs 35kg/25kg

1) 10-15CAL ROW
2) 16 DB SNATCH (8+8)
3) 15-20WALLBALL
4) 30S HOLLOW ROCK
5) 12-20 BURPEE

For time

• 12 deadlifts (75% 1RM)
• 400 m run
• 20 kb swings (32/24kg)
• 400 m run
• 50 air squats
• 400 m run
• 20 swings
• 400 m run
• 12 deadlifts

WOD 28/10/2013
5min soutu
5min fillari
5min DU
3 kierrosta
1min pal kierrosten välissä

Clean 3 x 5

Warm Up
2 rounds

2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring row

Strenght
Thruster from rack or ground 5+4+3+3reps@70-80-85-90% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@30+40+45-50% + 6-8 diamond push ups / tricep push ups
rest 2-3 min bwn sets

Metcon

With Partner (6x2min amrap/ 1 min rest bwn amrap's)
2 sets with each machine, rotate
use moderate to mod/fast pace
rowing, ski erg and air bike or bike erg