Legendaarinen skumppajumppa

Endurance WOD

In teams of three 2 rounds for time:

120/90 Calorie Row
120 Box Jump Overs
120 Med Ball Cleans 9/6kg
120 Burpees

Share the work. One works, two rests. 40 minutes time cap.

CONDITIONING

3-2-1 Rope Climb
3-6-9 C&J 70/50kg

RPE 4-5

Rest 5min

5 rounds:
7 Deadlift 100/70kg
7 Bar Facing Burpee

RPE 4-5

Rest 5min

Airbike 75/60 cal for time

RPE 4-5

Scale the reps and loading to fit your fitness level.

20 min to find:

Snatch 1RM

A)
E2MOM with 2xKB (heavy!)
5 push press
10 lunges

B)
20 min amrap:
1 round Cindy
10m walking lunges w 2xkb
10 burpee över KB
10m walk w KB overhead

4 Rounds for Time:
15 USA Swing @32/24kg
30 Du
15 Goblet Squats @32/24kg
30 Du

Timecap: 15 mins

KB weight should be heavier so you should have to break these sets up.

Squat Clean: 8 x 2 @75% of Previous week, every 90s.

– reset between all reps

5x
Alt.
-5/5 Front Rack Lunges, AHAFA
-5 Tempo Ring Dips (hold 3sec, slow down, hold 3sec, slow up)

15min EMOM
1 Clean & Jerk with pause

Start about 50% of max and add weight every 3 minutes.
Take 2-3sec pause at the bottom of squat (clean receive) and at the bottom of jerk (catch position).

“LYNNE 40100”
5 rounds for reps:
floor press (male: bodyweight, female: 75% of bw)
strict pull ups

Straight from floor presses to pull ups, rest as needed between rounds.