A)
Sets of : 2-2-2-1-1
Tempo Power clean + Jerk (any style)
- 3 sec Pull from floor to power pos. of clean
- each set AHAP but cannot increase load if tempo is missed

B)
Partner workout (relay)
3x5mins ON/1min OFF
Amrap of
2 Bear complex
20 double under
One person completes a full round then switch!

Weights :
Male @50/60/70kg
Female @35/43/50kg

Voima
E3MOM, 4rds, As super set
Goblet squat 6-8
KB Side bending 6+6

WOD
3 rounds for time:
200-m ergo
21 KB Swings
12 ring row

YGIG 50min 3-4hlö porukassa

Kone käynnissä koko ajan

Yksi tekee kerrallaan:
6 Boxin ylitystä
5+5 Yhden jalan linkkari
1-3 Seinäkävelyä

Warm Up (15min)
2 rounds
2 min cardio
5 inch worm + push up + 5 burpees
10 scapula pull ups + 10 ring row
15 hollow rocks
then some upperbody mobility and start strenght part

Strenght Supersets (25min)
Bench Press 2x7 and 3x5 reps, build to heavy 5 rep set
straight to
Banded Strict Chin Ups x 6-10 reps, (2-3 RIR)
rest 2-3 min bwn sets

Partner Metcon
12 min amrap
10 burpee (syncro)
20 push ups (YGIG)
30 ring row (YGIG)
40 abmat sit ups (YGIG)

Row 20 cal + 20 KB Swing
10 rounds
20 kg KB

3x3@70%, fs-%, rest btw sets 3min

Suorinjaloin mave 3x10x20-25%

Etuheilautus 3x20

Kyykky 3x70%, 2x75%, 1x80%

SitUps 5x5-8 (lisäpainolla)

3-4 rounds :

12 Strict Knee Raise, Alternating
1:00 Feet on wall plank hold

Sumo Deadlift 6 x 3 reps
- Touch n'Go
- build up to 80% and keep same across all sets
- 2 mins rest btw sets
- perfect form, no fails!
- goal: heavier weight than last week

Core "Optional"

4 rounds :
15-20 GHDSU ( shoulders on hip line )
40 + 40 m One Arm Farmers Carry