WOD
1000m row
30 snatches 115/75

Rest 5 mins

5 rounds
3 power cleans 155/105
5 TTB
7 pull-ups

Tri-set!
3 rounds

Supinated Grip Barbell Rows x 6
Rest 10s.
Paused Ring Rows x 12
Rest 10s.
Bent Over Reverse Fly x 25
Rest 3:00

slight pause at the top of each ring row rep
Fly with light DBs or small plates

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:

5+5 ONE ARM OH LUNGE & REVERSE OH LUNGE, lintti

8 GOOD MORNING, tanko

5+5 PLANK SHOULDER TAP & LEG LIFT

4-8 ROCK & V-SIT ABS - istu lattialla, ota polvista kiinni, pyöristä alaselästä lähtien, pyörähdä selälleen nouse takasin istumaan - ojenna selkä ja tee samalla V-sit

30 sec HANDSTAND HOLD

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1-2 rounds: Clean (CL) Grip

6+6+6[1+1] Front Rack Elbow Rotation + Tall Muscle CL + FS & Power Jerk

6+6+6 Tall CL (päkiältä) + Hit + Hit & High Pull

6+6+6 Hit & Jump + Hit & Power Clean + Muscle Squat CL (kevyt kontakti)

6[1+1] + 6 CL Pull Till Power Position & Muscle CL + Tall CL

3 Reverse CL Pull

3[1+1+1+1] Hip CL + CL Above Knee + CL Below Knee + CL

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HIP CLEAN BALANCE on the plates - päkiältä
2x6@tanko pal 1min

CLEAN PULL full foot + CLEAN + POWER JERK
3[6+3+1]@nousu 40% pal 2min

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POWER CL + CLEAN + POWER JERK
1+2+1@50%, 1+2+1@60%, 1+2+1@70%, 1+1+1@73%, 1+2+1@70%, 1+1+1@76%, 1+1+1@81%, 1+2+1@70% ty-% pal 2min

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JUMP On The Plate - korota joka kierrokselle
4x5@tanko pal 2min

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SN PUSH PRESS
2x4@50%, 4@58%, 4@63%, 4@68%, 4@73%, 4@78%, (4@83%, 3@88%, 2@93%) te-% pal 2min

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OHEISHARJOITTEET 2-3 kierrosta

8-12 FEED / BANDED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS hitaasti alas

5+5 ISOMETRIC SKATER SQUAT + LATERAL BAND RESISTANCE - 5-10s pito pohja asennossa, tukijalan nilkan yläp. kuminauha vetämään jalkaa ulkokiertoon

5-8 JUMPING PUSH-UP BEAR COMBO - karhunkäynti asennosta ponnistus etunojapunnerrus asentoon punnerrus ja takaisin ponnistus karhunkäyntiasentoon

5+5 LATERAL PIKE PULSES + SINGLE ARM OH HOLD, DB - istu lattialla nosta toinen käsi suoraksi pään viereen kuorman kanssa tai ilman lähde, nostamaan suoria jalkoja lattialla olevan käsipainon yli

DYNAAMISET VENYTTELYT 5-10 min, 10-20s LIIKE/PUOLI, TEE KOTONA!

"31 Heroes"
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30/24)
*400 Meter Continuous Wreck Bag Run (50/35).
Kilos:
Barbell: 70/48
Wreck Bag: 22.5/15

Banded Facepull-apart: 100 quality reps.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Every 1:30 x 6:
2 Snatch Grip Push Presses
- Work to a heavy 2RM for the day

5 Sets of Pause Snatch + Snatch
(Pause below knee)
Set 1: 2+1 @65% of 1RM Snatch
Set 2: 2+1 @65%
Set 3: 1+1 @70%
Set 4: 1+1 @75%
Set 5: 1+1 @75%

• Rest 2-3min btw sets
• No TnG

Super set of
Strict Chest to bar
5, 4, 3, 2, 1
Ring dip
5, 4, 3, 2, 1
- rest 90s
- use weight if possible
- this is 8 week cycle
- chest must touch the bar
- if using bands, make sure to keep them progressive

1 Pause Back squat
@~60%

Rest day - what did you do?