OHS 4×2

WOD
20 Power Snatch
35 DU
30 OHS
35 DU
40 Thruster

Lepo/rästi/mobility

Mobility 7.30 & 18.30

Strength
Emom 5
CLean x 3
Emom 5
Clean x 2
Emom 5
Clean x 1

Wod
3 rounds for quality
4-10 x Strict T2B
10-15 x Weighted sit up
10-15 x Back extension

On the min for 40mi
1. 5-10 Strict Pull Up
2.10-15 Burpee
3. 5-10 HSPU
4. 10-15 KB Swing
5.Rest

Lepopäivä
Painonnostotekniikka 10.00
Team wod 11.00
Open door / Mobility 12.00

Team wod: Barbell emom
Teams of 2-3:
100 Deadlift (70/45kg)
80 Hang Power Clean,
60 Front Squat,
40 Jerk,
20 Thruster
One athlete works at a time. Every minute on the minute, stop where you are and all athletes complete 2 air squats, 2 situps & 2 burbees. Switch working athlete.

OHS 4×3
Front Squat4x3
Back Squat 4×3

Hspu skills
or
4 sets of
deficit hspu x 6
legless rope climb x 1 / with legs x 2

Wod

2 x 5min amrap (rest 2 min between sets)

Ring dip x 6
Supine ring row x 9
Air squat x 12

Strength
3 position snatch
6 x knee, below knee, floor

Wod
For time
30 x hang power snatch
* at the start of each minute do 4 burpees

Lepo/rästi/mobility
Mobility 7.30 & 18.30