LEVELS-testit: Double unders + shoulder presses

WOD:
21-15-9
Push presses 70/50kg
42-30-18
Double unders
TC: 15 min

300 Chest to Bar pull-ups
300 Thrusters
- yksi henkilö on koko ajan kannossa!

3000m Soutu
200 Wall Ball
- yksi henkilö koko ajan lankkupidossa

Käsilläseisontaa ja progressioita!

20/15 Cal Row
12 Deadlifts 120/90kg
9 box jump overs
6 bar MU

Switch after each full round!

3 rounds
8 front squats 80kg/50kg
10 box jumps 60cm/50cm

4 intervals

2 rounds:
5 DB over burpee 2x22,5/15
4 DB hang power clean
3 DB front squat
2 DB thruster
7m OH carry

You go / I go with partner (full intervals)

Intervals 30s On / 30s Off x 6
1) row
2) plank /or hollow hold
3) shuttle run
4) mountain climber

(Total 24min)

A,
1 Rm squat clean
- build up to daily max in 15-17 mins
- Good form
- Long rest (2-3 mins) between heavy sets

B,
Total time : 22mins 30 sec
Death by Power Clean & Push jerk @60/43kg
1. Min : 2+2
2. Min : 3+3
3. Min : 4+4
4. Min : 5+5
5. Min : 6+6

Then
Every 90 sec
Continue the same rep scheme
6-10th set
7+7
8+8
9+9
10+10
11+11

Then
Every 2 mins
11th to 15th set
12+12
13+13
14+14
15+15
16+16

• Game is over, when you cannot fit anymore into the minute with the given amount of repetitions!
• First you complete the cleans, then the jerks!

-Choose a weight, you can go for at least 10 sets so 11+11reps !

• If you reach 15 sets , Stop the clock, workout is over!

1) hang snatch + snatch balance + OHS 8x(2+2+1)x65%