CLEAN & JERK
2+2@up to 60%, 2+1@70%, 1+1@75%, 2[1+1]@80%, 1+1@90%, 1+1@95%, 1+1@100%, 1+1@102%

Skill

3 sets:
Max rep muscle ups
Rest 2 min between efforts

WOD

In Pairs with one partner working at once:

20!
Cal row
1 bear complex

post times and weights

3 kierrosta

8+8 1-jalan maamiina maastaveto korokkeelta, tempo 3010
4+4 toispolvi pystypunnerrus, 20X2
1min lepo liikkeiden välissä

AMRAP 25:
20 handstand push-ups
800-m run

Scaled WOD
AMRAP 25:
15 pike push-ups
400-m run/500m row
– Rest 1:00 between rounds.

EMOM 12

1) 8 e/s DBL KB RDL
2) 10 DBL DB z press
3) 15 ghd sit ups

Warm Up
4x45sec on / 15s off cardio machine
then 2 rounds
5+5 squat strech
10 scapula rolls on pull up bar
5 wall squats
3 snatch high pulls
3 hang power snatch
3 snatch balance or OHS

Weightlifting
3x Snatch Pull + Power Snatch + Snatch Balance @40-60%
2 sets x 3 reps @65-70% + 2 sets x 3 reps @70-75%
then 4-5 sets 3x1+1+1 reps @75-80% of 1rm snatch
tehdään eka tempaus aina raakana ja seuraavat kyykkyyn.
Rest 10s bwn singles.
Tätä samaa rallia mennään seuraavat 3 viikkoa niin että aina +2.5kg lisätään sarjapainoja.
Rest 2 min.
Metcon
Prep for 2 sets
3-5 tng power snatch
4 bar facing burpees
15-20 double unders

Intervals
2 sets
3 rounds
3 power snatch @30-35/42.5-52.5kg
4-6 bar facing burpees
18 du's
rest 3 min and repeat

Cool down
3-5 min light cardio
2 min upperback smash with roller
1 min cobra to downdog pose strech

Push Press
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
-On the last set goal is to hit about 8 reps or so
- rest 3-5 min b/w sets
- Spend min 10 minutes to built up to work weight

in 20 min
built up to daily max for
3 pos. clean
- from the hip, knee and start
-SENT MINNA A VIDEO OF ONE SET!
- no fails, take only lifts you know you can 100% manage
- Mark 3 of your best lifts

7 min EMOM
behind the neck, take from the rack
3 split jerks
start at 75%
built up to AHAFA