20min

4 paholaisen punnerrus 1 kp 22,5/15kg
6 leuanveto
8 1-kp rinnalleveto + työntö 22,5/15kg
10 cal laite

Maltillinen toistomäärä, joten anna palaa!

A.1) Muscle snatch+ ohs w/3.sec pause atg
2+1 ~10min

B.1) Snatch from blocks Above knee
6×2 @75%

C.1) Snatch pull from Deficit
6×4 @85-90%

D.1) Front squat w 1.rep pause atg
6×4 @82,5%

E.)4×
E.1) Pallof press ×10+10
E.2) Good morning ×10

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 Deadlifts + 4 Hang cleans + 3 Front squats
3) :45s ski
4) 5 Push press + 5 Push jerks

---

CLEAN AND JERK

12 sets of 2 power clean and jerks @ 68% (of C&J 1RM)
Rest 1:00 min between sets

---

STRENGTH

Every minute on the minute for 12:00 minutes of:
1) 10 Front squats @ 40%
2) 15 Kettlebell swings, 24/16kg
CONDITIONING

With partner, as many reps as possible in 10:00 minutes of:
10/8 Calories row
10 Wallball shots

P1 starts from rowing and P2 starts from wallballs. After both P1 and P2 are done with their sets, they change turns on the rower and wallball.

---

(OPTIONAL) ACCESSORY

Bodyweight curtsy lunges,
3 x 6/6

1-Legged reverse hyper,
3 x 8/8 (easy)

1-Arm bent over row,
3 x 8/8 (easy)

Back extensions,
Accumulate total of 60 reps

3 rounds
Single arm banded pull down 14+14
Mixed grip pull up 5-7 + 5-7
Bicep 90 hold 30-40sec

3 rounds
Banded RDL x 20
Arch hold + banded row x 20
Hip thrust x 20 + 20sec hold on top

Tabata: bicep curl on wall

Tabata: banded row & hold

A.1) power clean+ front squat to split jerk
1+1 ~10min

B.1) Hang power clean below knee
Sets of 3-5 From barbel up to 70%
Then
3×3 70-80%

C.1) Hang power clean above knee +split jerk
3+3 × 5 @65-80%

D.) Strict press
D.1) 1 set of 15-20 reps with barbel
D.2) 5rm
D.3) Drop weight 5-10kg and do until failure

E.) 3×
E.1) Pallof squat ×15
E.2) Mountain climbers ×15

WOD-liiga

For time:
36-24-12 KB sumo deadlift high-pull 24/16
6-12-18 toes to bar (toinen roikkuu tangossa)

Time cap: 6min
Rest 1min (6:00 - 7:00)

For time:
12-24-36 back squat 70/50
18-12-6 handstand push-up (toinen HS holdissa seinällä)

Time cap: 15min (7:00 - 15:00)

Share reps anyhow with your partner

Scaled versions
KB = 20/12kg
Toes to bar = hanging knee raises
Back squat = 50/35kg
HSPU = push-up (toinen front support hold:issa)

7 rounds

30s on / 30s Off
1) ski
2) echo
3) shuttle run
4) mountain climber

Total 28min

Warm Up
2 rounds
2 min air bike
10+10 kb bottom up press + 20-30 mountain climbers
10+10 RDL + 5-10 rolled up ghd back extensions
:60 Front Plank Hold
then some mobility for push press and deadlifts

Strenght
Snatch Grip Push Press behind neck 3-4 sets, build to heavy 5 rep set.
rest 2-3 min bwn sets
Snatch Grip Deadlift x 3-4 sets, build to heavy 5 rep set. (use straps)
rest 2-3 min bwn sets
Start moderate and build to heavy means there is 1-2 reps in tank on last set.

Metcon
3 rounds for time
12 deadlifts @15-20/20-25kg dumbbells
12 box jump, step down 50/60cm
12 strict hspu
rest 5 min
3 rounds for time
9 deadlifts @17.5-25/25-32.5kg dumbbells
9 box jump overs 50-60/60-75cm
9 strict hspu
rest 5 min
3 rounds for time
6 deadlifts @20-30/30-40kg dumbbells
6 high box jump 60-75cm/75-84cm
6 strict hspu
Masters 45+/Scaled 9-7-5 reps on each movement. Scale hspu 7-5-3 or GO FOR KIP hspu if its better choise for you.
Total volyme is 36+27+18 reps on RX version / 27+21+15 reps on masters/scaled, choose what ever is best for you. Should not be too hard to do, and be smart with hspu scaling/rep amount.

Accessory Work
3 sets
10-12 pause reverse flyes / band pull aparts with pause
10-12 single leg calf raises R/L
rest 1-2 min bwn sets

Deadlift
12-12-10-10

(2-3 reps in tank)

8sets:
4x 2 Hang power clean + 1 power clean
(65-77% of 1rm power clean)
4x 1 Hang power clean + 1 power clean
(77-83% of 1rm power clean)