For time:
6 wall walk
50 Air Squats
50 Anchored Sit-ups
4 wall walk
50 Air Squats
50 Hollow Rocks
2 wall walk
50 Air Squats
50 total DB Renegade Rows

Goal: Sustainable effort.
TIME CAP = 18 mins

"Recovery WOD

Ohjattu palauttava harjoitus"

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"Ohjattu palauttava harjoitus sekä kehonhuolto.

Jos teet harjoituksen yksin, niin käytä 20-30 minuuttia “pitkään lämmittelyyn” ja siirry sen jälkeen tekemään pitkiä venytyksiä (1-2 min) kaikille lihasryhmille. "

Every 2-3min for 5 sets
1 clean pull
1 clean
1 push jerk
1 split jerk

Start 60% 1RM c&j and add weight as needed

Every 60s for 4 sets
2 hi-hang power clean + 1 split jerk
@40%

Every 90s for 4 sets
1 hang power clean + 2 split jerk
@50-60%

Every 2min for 4 sets
1 power clean + 1 split jerk
@60-70%

With Partner

AMRAP 30:00
50 Calorie Row/Ski
40 Wall Balls @20/14
30 Cal Bike / 1 x Stairs each
20 Plate Walking OH Lunges @20/15kg
10 Handstand Push-ups

• Goal: One person works at a time - split however desired.

20min Emom

3 Raakariveä
3 Etukyykkyä
3 Työntöä

-Edelliseen viikkon 2-5kgn korotus

Front Box Squat
5 x 3 - for speed every 60s.
- Parallel box
- Bit heavier than last week
- No grinding, good pace on each rep.

WARM-UP
AMRAP x 5 MINUTES
:30 Row @ Moderate Pace
5/5 DB Strict Press*
5/5 DB Hang Power Clean
5 Scap Push-Ups
5 Knee Push-Ups**

*Halfway switch DB Push Press
**Halfway switch to Push-Ups

SKILL
3 SETS*
5 Split Jerks**

-Rest as Needed b/t Sets-

*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the "split position" before correcting feet. Work on pressing body fast under the bar to solid lockout.

(Score is Weight)

42-30-18 cal Ergo
21-15-9 S2OH 42/30kg

Strength

Bench press

Strength: 6 sets of 3 reps
Hypertrophy: 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
DB bench
Single arm rows

workout

DB Haven
16 min EMOM

1: DB push press (30 sec)
2: DB deveil press(30 sec)
3: Farmers carry
4: Rest