6 Rounds (3 of each)

Alt between a and b

A)
10/10 One Leg Lifts
10/10 Side Plank Lifts
10 Leg Lift Overs
6/6 Scorpions
20/20 Chinnies

B)
(with a plate)
10 Straight Arm Crunches
10 V-Ups
10/10 Russian Twists
10 Hollow Pull over

3 rds, 8 reps jokaista
-kontrolloidut liikkeet tempo jokaisessa

Sumo DL

Abmat situp with wall ball by the wall

Weighted single leg hip thrust

DB/KB strict press

"Kiinalaiset vipunostot"

Single arm row KB/DB

Supine OH triceps extension

-Liikkeiden välissä "rest as needed" ja kierroksen välissä 2 min rest

6 x 2min
- 5 Rope climbs 4m
- Max reps 1-arm OH-walking lunges KB 24/16kg
- Rest 1min
Rope climbs can take max 90sec and then 30sec walking lunges.
Post total steps.

6sets of complex:
Hang power snatch + OHS @75-80% of 1RM snatch
- Rest 2-3min btw sets

Maastaveto 3x3x92,5%
Suorinjaloinveto lattiasta 3x5
Salkkunostot 3x5

Maastaveto 3x100% (tuntuman mukaan 100%-102,5%-105%)
Alaselkäjumppaa 50-100 toistoa
"Wipersit" lattialla 3-5 x max toistot (voit tehdä myös tangosta roikkuen jos onnistuu)

Snatch Complex:

1 Power Snatch +
2 Hang Power Snatch

https://www.catalystathletics.com/article/126/The-Power-Snatch-Uses-Cautions/

WOD

E2M for 6 rounds:

100m run
5 Power Snatch 75% of complex

1 Squat snatch + 3 OHS
add weights every three minutes

With a buddy, I go, you go.

5 rounds of 4 minutes AMRAP of:

• 3 power cleans 61/43 kg
• 6 hand release push ups
• 9 air squats

Then 1 minute rest.

First one person does 1 round of 3, 6, 9, then the other person does one round of 3, 6, 9. Together do as many rounds as possible alternating in 4 minutes. Then you have 1 minute rest. Repeat for 5 rounds. Your score is the total amount of rounds done together in 5 rounds.

7 Rounds (30sec On/30sec Off)
1) Squats
2) Hanging on bar
3) Handstand hold
4) Knees-to-elbow/Knee-hugs