5x Every 2min.:
1 Power snatch
1 Hang Squat snatch
1 OHS

• Build to a heavy set.

Kaverin kanssa vuorotellen, liikkeet ja toistot voi tehdä missä järjestyksessä vain.

200 DU / SU
200 abmat situps
150 askelkyykkyä
150 leuanvetoa / rengassoutua
100 boxin yli askellusta
100 etunojapunnerrusta, skaalaus boxille
50 boxihyppy
50 burpee

Yhteensä pitäisi siis saada tehtyä 1000 repsiä!

TC 75 min

3 Rounds, for reps
1min ME Thrusters 42,5/30kg
20sec Rest
1min ME Power Cleans 42,5/30kg
20sec Rest
1min ME Box Jump Overs
20sec Rest
1min ME Handstand Walk
20sec Rest
1min ME Cal. AssaultBike or. BikeErg

Rest 100sec before next round (20sec + 1min + 20sec)

Lämmittely:
10 x takakyykky
10 x pystypunnerrus
10 x etukyykky
10 x raakarive riipusta
10 x vauhtipunnerrus
10 x tempausveto
10 x korkea tempausveto
10 x raakatempaus
10 x valakyykky

Tempausveto + korkea tempausveto

1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%, 1+1x95%, 1+1x100%, 1+1x105%

Tempaus polvelta + polven alta

2x(1+1)x75%, 2x(1+1)x80% 2x(1+1)x85%, 2x(1+1)x90%

Raakatempaus (2 sek. pito kiinniotossa)

6x2x65-80%

Accessory:

3 x 10 niskasta tempaus otteella pystypunnerrus
3 x 20 jalannosto penkillä

(A)
Tall cleans 15 to 20 minutes. Easy weight
(B)
EMOM 12
Squat clean every 30 seconds ~50%
(C)
Clean pulls 6 x 2 @95-110%

"Singled Out"
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

Kilos:
Wallball: 9/6
Dumbbell: 22.5/15

30min of
”I Go, You Go”

15/12 Cals
15-20 reps of *
5-10 reps of **

Choose One movement each round of the following from * and **

*
Wall Balls
Box Jump Overs
DB Snatches
KB Swings

**
DB Thrusters
Devils Press
Biceps Curls
Burpees

Partner WOD

50 Cal.
50 Wall Balls
50 Partner Situps (ball over box)

50 Cal.
50 Burpee Box Jump Overs
50 Partner Pushups

50 Cal.
50 Strict Chinups
50 Burpee over Partner (plank)

50 Cal.
50 DB Snatches
50m SIngle Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

3 rounds for quality
6 rring dips

6 strict C2B

6 wind shield wipers

36s HBH

12 min AMRAP

4 l-pull ups

6 ring dips

8 back squats80kg/50kg

10 box jumps 60cm/50cm