OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
15 Single DB Bicep Curls
10 DB Lateral + Front Raises
Rest as Needed b/t Sets
- 1 Rep = 1 Lateral Raise + 1 Front Raise

FINISHER (ALL)
4 SETS (:40 ON/ :20 OFF)
MOVT 1 - Single DB Overhead Hold
MOVT 2 - Single DB Gun Hold
1 SET = MOVT 1 + MOVT 2.
RPE 5

A.1) Muscle clean + Dip clean+ stepping jerk balance
2+2+2

B.1) Clean from blocks Above knee
1.) Building weight
2.)5×3 @70%

C.1) Back squat w /1.rep pause atg
1.) Building weight (2-3sets of 2-4 reps w/pause atg)
2.) 5×5 @80%

D.1) Db stational Lunges
4×20

Mobility LowerBody

10:00 Mobility
11:00 Snatch Technique

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

B.1) Snatch from blocks Above knee
5×3 @70%

C.1) Snatch pull from Deficit
5×5 @85%

D.1) Front squat w 1.rep pause atg
5×5 @80%

E.)3×
E.1) Pallof press ×10+10
E.2) Good morning ×10

Group workout (in groups of 3 or 4)
"Modified CrossFit Games 2023 Team Test 5"

For time
150 cal row (one athlete in wall HS hold, 1-2 athletes resting)
100 cal row (one athlete in ring support hold, 1-2 athletes resting)
50 cal row (one athlete in wall HS hold, 1-2 athletes resting)

*Keep the same order through the workout
*Rotate when you want or when hold stops

A) 20 minutes for a heavy single
B) Then drop down to 90% and do 6x2
C) Snatch pulls 6x2 @110-120% of heavy single

Vipunostot taakse 3x30

Vipunostot sivuille 3x30

Stoppi-penkki 6x3 (40-50-60-70-70-70%)
-3s stoppi noin 5cm ennen rintaa

Vinopenkki käsipainoilla 3x10
-kulma 35-45astetta

Hauiskääntö tangolla 3x15