Ring Dip x 8
HSPU x 8
Rope Climp x 1

4 rounds
300m run
9 C2B
9 T2B
9 push ups

WOD (S):
“BARBELL MARATHON”
60 thruster 40/30
rest 5:00
50 front squat 50/35
rest 4:00
40 hang power clean 40/30
rest 3:00
30 front squat 50/35
rest 2:00
20 push press 40/30
rest 1:00
10 front squat 50/3

4rds
Single arm DB press x 8
rest 1min
Single arm Bent over row x 8
rest 2min btw rds

A.1.
EMOM x6:
1.) Row/Ab (45s.)
2.) 6 Ground to overhead (with plate) + 6 Overhead lunges
3.) 4-8 Burpee to plate

A.2.
2 rds:
5 snatch grip Deadlift
5 Muscle snatch
5 Snatch balance

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders

A.4.
Deadlift:
4-6 x 30-40%
3-5 x 45-55%
2-4 x 60-65%

Leuanveto proggis week 2

Strict chin-up

5-4-4-3-2

Tavoitteena saada 3 viikon jälkeen 5RM tiukkoja leukoja mahdollisimman vähällä avustuksella tai lisätä kuormaa 5RM lisäpainoleukoihin, mikäli nyt onnistuu jo 5 tiukkaa leukaa. Skaalaa omaan voimatasoon sopivaksi. Vastuskumppareissa pyri valitsemaan koko ajan kevyempää avustusta.

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
8 good mornings
6 dl
4 g2oh

Metcon/*Rx(30)
"GAZ" hero wod
1000m run
ground to overhead
(accumulate 4410 pounds)
1000m run

Finisher
2 min hamstring stretch
2 min low back smash
15 side plank pt per side
1 min plank
50 rtw

20 minutes to establish heavyish 3RM Hang Snatch

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EMOM 12
1. 4 Hang snatches
2. 3 Hang snatches
3. 2 Hang snatches
4. Rest
Climbing weights 60-80% of 1RM

Snatch
EMOM 12
1. 4 Snatches
2. 3 Snatches
3. 2 Snatches
4. Rest

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5 sets of the following complex:
Snatch + hang snatch + two overhead squats + two snatch balances

In teams of 2 for time:

”Karjalan Kolmio”
3000 m row
100 burpee box jumps
3000 m run

Share the work. One works one rests.