Hamstring PAILs & Rails

then

4 rnds, 20s. each, 10s. rest b/w
Hollow Sliders on bench. Can be done on a rower as well
Front Lever Pull Down Holds
Jumping Lunges
OH walk L
OH walk R

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**
Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.
**

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

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Clean & Jerk off the blocks
3 reps each set, perform 1 clean, then 1 jerk and repeat.

Set 1) 70%
Set 2) 75%
Set 3) 75%
Set 4) 77.5%

"Treffis"
Teams of 3, AMRAP 30:

7/5 Calorie Assault Bike
10 Medball Squat Jumps (20/14 lbs)
5 Power Clean and Jerk

1st 6 Rounds - 40/30 kg
2nd 6 Rounds - 50/35 kg
3rd 6 Rounds - 60/40 kg
4th 6 Rounds - 70/50 kg
5th 6 Rounds - 80/55 kg

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

EMOM 10
O: row 17/12 cal
E: 3 Rope Climb

No pull ups for rope climb.
go legless if can.
if you don't have rope climbs, this is the time to practice.

7 AMRAP

1 Power Snatch
1 Overhead Squat
2 C2B Pull Ups
2 Power Snatch
2 Overhead Squats
4 C2B Pull Ups
3 Power Snatch
3 Overhead Squats
6 C2B Pull Ups
etc..

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Power Snatch/OHS @ 35/50 kg
must be unbroken
scale 1) Weight you can go UB for 7 min

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C2B can be butterfly or kipping for RX, must be able to do over 10 reps UB
scale 1) kipping pull ups, NO BANDS
Scale 2) Ring row

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ALL SETS MUST BE UNBROKEN.
Pick a scale that allows you to move fast. use same scale trough out the wod.

4 sets 3 reps
2-5kg more to last time, rest 90s. b/w sets

2 s. pause @
- 1cm from floor
- below the knee
- mid thigh

NO EXT, continue straight down
5s. down, perform TNG

4 rnds, 20s. each, 10s. rest b/w
negative handstand
high bar pull down with a band
Banded step back lunge L
Banded step back lunge R

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Of the blocks
3 reps each set
Set 1) 70%
Set 2) 75%
Set 3) 75%
Set 4) 77.5%

hspu practice / or

3rounds
20 DU
12kbs
6 hspu (scaled 3-4hspu/ DB push press)

4 x 5 Kip swing
Focus hyvässä hollow ja arch asennossa. Pidä kädet rentoina.

4 x 3 Box transition
Focus nopeassa käänössä.

4 x 1-2 Hips to rings or bar
Focus aktiivisissa latseissa ja lantion voimassa.

4 x 1-3 MU
Focus liikkeen terävyydessä.

Muscle upit voit skaalata hypyllä tai kumpparilla.

Max Calories in 30min with a Partner

Kuntoutusprojekti 2017