HUOM muista OPEN GYM sunnuntaina klo 11-13

warm up
1000 m row
2-3min skipping
Wall squats

mobility
Glutes
Hammies
Quads
”Burgener warmup (See bearcomplex)”

strength
Back squat

WOD
Team (2) Bear complex:
15 min amrap
Power clean 1
Front squat 1
Push press 1
Back squat 1
Behind neck push press 1

Both does 5 burpees in transition, (other rest, other goes)
Valitaan saman tasoinen partneri jonka kanssa päätetään yhdessä sopiva paino jolla molemmat pystyvät tekemään.

HARD ROUTINE
Warmup
3 rounds
10 medball clean + thruster 15kg
30 DU
15 AMSU

Mobility
squat posture & shoulders

Oly
7 sets of:
3 squat cleans + 1jerk
(1st clean from the hip, 2nd mid thigh, 3rd from the knee) increase loading to heavy sets

Strength
1) deadlift
cycle 2

2a) weighted pull ups 3 RM
2b) weighted ring dips 3 RM
rest between 60 sec between a & b

WOD ”the bear complex”
5 rounds of 7 sets of:
1 power clean
1 front squat
1 push press /jerk
1 back squat
1 push press /jerk behind neck

each combination of the five movements is considered one repetition.
You will be completing 7 repetitions in one set, increasing the weight,
and then completing a total of 5 work sets.
This is not a timed work out, this is for max weight only.
Rest as needed between sets, but try not let the bar touch ground during your 7 reps.
If you drop the bar before completing the 7th set, the wod is over.
Log your max weight and reps if not completing all 5 rounds.

50-60-70-80-90 kg RxD

photo (C) Joonas Härmä