WOD for Sunday, Oct 13, 2024

Power clean (tng)
4 x 5 @50-75%

For time
30 – 20 – 10
power clean 42,5/30
hang power clean & jerk 42,5/30

Back squat (wave 3)
5 x 5 add 2,5-5kg to last wave
(last wave: @75-80 % of 3rm + 2,5-5kg)

3 rounds for reps
1min box step-ups w/ db's 22.5's/15's
1min rest
1min russian swing 32/24
1min rest

For time
75 strict pull-up
rest 1min after each set

4 rounds (in teams of 3, full rounds)
10 db bench press 30's/20's
15 v-up

Every 4min for 3 rounds
A. 500m row
B. 2 rounds of
10 box over jump 60/50
16 db snatch 22.5/15

alternate between A & B

TORSTAI STRENGTH

Wendler week 1
Deadlift 5 – 5 – 5+ @65-75-85% +5-10kg
laske painot: 1RM x 90%

TORSTAI STRENGTH

Wendler week 1
Bench press 5 – 5 – 5+ @65-75-85% +5-10kg
laske painot: 1RM x 90%

OTM 5
2 pause snatch @65-70%
1min rest
OTM 5
2 pause snatch @75-80%
1min rest
OTM 5
1 pause snatch @85%

snatch pull
4 x 5 @75-85%

A.
10min AMRAP w/ partner
20 handstand push-up / double db pushpress 22.5's/15's
40 walking lunge w/ db overhead 22.5/15

B.
10min AMRAP w/ partner
20 toes to bar
40 wallball 20/14