24-26.12

Power Clean Complex Hi Hang + Hang Power Clean Every 1:30 x 7 Valitse itse vastus. Tarkoitus työstää nopeutta ja hyvää koppia. 4 kierrosta hyvää työtä 30-50 DU(45-60sec) 20 Box Jump Over 10 C&J 15 min cap

12 Min amrap 60 Lunge 40 Kb Swing 30 Push Up + rest of the time Erg 12 Min amrap 75 Air Squat 50 Box Step Up + Max Object Carry 12 min amrap 60 Sit Up 30 Burpee To Target + Max DU´s / SU´s / Du Practice + ¨Core¨Kimara A´la Chief

MAANANTAI Snatch -etsi raskas rauta 6min AMRAP: 8 Thruster 3 Muscle Up / 5 Chest to Bar Painonnostossa rinnalleveto TIISTAI Shoulder Press & Back Squat 5 @ 70% 5 @ 80% 2 @ 85% 3 @ 90% 1 @ 100% KESKIVIIKKO Pullup 3-3-2-2 5RFT: 12 Toes to Bar 16 KB Squat Clean (8+8) 12min timecap…

”Marston” 20 min Amrap 1 Deadlift @150/100 (~85%) 10 T2B / K2E 15 Bar Over Burpee Gymnastic Accessory 3 Rounds 8-12 Ring Dip / Bench Dip / Narrow Push Ups + Max Rep Strict Pull Ups or Banded Pull Ups / Ring Rows (Goal is 8+) 30-45 Sec Shoulder Taps / Hs Hold /Double KB…

Every 2 min x 3 3 pClean&Jerk Every 90 sec x 3 2 pClean&Jerk Every 60 sec x 3 1 pClean&Jerk WOD 20 Min Amrap 4 SandBag Over Shoulder TAI mod. Heavy Power Clean 3 Heavy Bench Press 6 Pull Up / Ring Row *Voit mennä parin kanssa yksi kierros vuorotellen

Strength 20 Rounds Every 20 sec A. 1 Deadlift B. 1 Back Squat C. 1 Bench Press Or Floor Press 1 Round Is 60 sec ¨Core¨ 3 Rounds 10 Sit ups (weighted) 10 Tuck Ups 10 V-Ups 10 Legs Over Kb Or Object 10 Hollow Rocks 1 Min rest