Warm Up
3 rounds
1 min sledge push (light/mod), start easy, add speed during rounds.
20 band pull aparts/face pulls / pass throughs/single arm row/ trunk twists etc.. mix it up
6-8 pause wall squats
20 heel over db

Strenght
Pocket Snatch + Hang Snatch+ Low Hang Snatch 5-7x1+1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Flat Foot Snatch Pull 3x3reps@85-95% of 1rm.
rest 1.5-2.5 min bwn sets
Back Squat 5+5+(5-10) reps on last set @65-75% of 1rm
rest 2-3 min bwn sets

Metcon
3-4 rounds for time
15/12 calories ski erg
5 devils press
10 weighted box step overs with rx db's
Time target for 1 round is under 3.min.

Optional Accessory Work
3-4x12-20 ghd sit ups
3-4x40-60sec sandbag bear hug hold
rest as needed

Pull over

Tabata 1:
- hang
- lower abs

Tabata 2:
- pike leg lifts
- pull down

AMRAP 14

20 Kettlebell Swing 24/16kg
30 Sit-Ups
15 Kettlebell Squat 24/16kg
30 Superman
40 Single Unders

20 Minutes Of :

20-30 Banded Ab Crunch
10 Snap To Hollow
40m Farmers Carry, AHAP
1:00 Plank Hold

Every 3 min for 10 rounds:

20 cal row
10 deadlifts @ 140 kg

VX7A

5min selitys
25min lämppä & skills,
15min lämppä & wodinvalmistelu
Nopeus ~15min

Wod
3x
A. 3min on
2x
Burpee box over
BMU/c2b
Remaining time Max snatchs, ~60-65%
Target ~1min snatchs
2min off
B. 3min on
2x
Box jump over
Wall walk
Remaining time max squat cleans, +5-10kg to snatch weight
Target ~1min squat cleans
2min off
Toiset aloittaa A- ja toiset B-osiosta jos tarvetta

1 min machine
20 Back Rack Elbow Rotations

5 TnG KB Sumo Deadlifts @ light
5 TnG KB Sumo Deadlift High Pulls @light
5 TnG KB Sumo Deadlift High Pulls @workout weight
-then-
20 s Pushup Plank Hold
3 Pushups
3 Hand Release Pushups

@ Empty Barbell
5 Deadlifts
5 Muscle Cleans
5 Power Cleans
5 Front Squats

🌼🎊💜🎉💙🎊🌼🎉💙🌼

*lähestyminen 20min
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min

TAI

2[1+1]@barbell, 1+1@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min