Skill

Toes to bar
8 min EMOM

Accumulate as many as possible
try to beat score from 2/1/19

if you can do 10 or more at 90º move onto 135º
10 or more at 135º move to ttb

WOD

For time:

40 burpees
run 400m
30 burpees
run 400m
20 burpees
run 400m
10 burpees
run 400m

Hand squat clean 3-3-3-3-3-3-3

Different technique drills for clean & jerk
Empty barbell or very light weight

Mid thigh contact drills:
- 1,2,3
- 1,2,3 + pull
- 1,2,3 + power clean

Pulling under drill

Jerk drills:
- Foot placement
- Split presses
- Jerk from top of head

AMRAP 5 min

20 DU’s or 60 SU’s
20 Air Squats

Rest 2 minutes, and then…

AMRAP 5 min

5 DB Man-Makers 6/10kg vain yhdellä välipunnerruksella <3
5 Toes to Bar tai linkkari

21-15-9
Thrusters 42.5/30
pull up
12-9-6
Thrusters 60/42.5
Bar muscle ups

(12min time cap)

Every 2.30min 5 rounds

OHS

find day’s heavy

OTM for for 20minutes

3 Power cleans + 3 Front squats + 3 Jerks (75/50 kg)

EMOM 50

Min 1: Easy Row/Bike/Ski
Min 2: 10 sec hollow hold + 10 hollow rocks + 10 sec hollow hold
Min 3: TGU 2/side light weight
Min 4: Easy Row/Bike/Ski
Min 5: Lateral box step ups high box 5/5 reps

Three competition lifts

Three competition lifts