21 power cleans (47,5/70 kg)
30cal ergo

Scaled WOD
3 rounds for time:
15 power cleans
20cal ergo

E90s for 6 rds:
a) monostructural

b) 6-8 (feet elevated) ring row
8-12 (deficit / elevasted) push up
10-16 alt. (goblet) cossack squat

c1) 30-40 + 30-40s side plank
c2) 3-5+3-5 Turkish get up

Tarkoitus: Työaika noin 60-75s / kierros. RPE 6-7.
Treenin flow: Vaihtele joka toinen kierros c1 ja c2 välillä.

AMRAP 36

Bike 1k / Row 500m, Alternating
20 GTOH w/ Plate 15/10kg
30 Weighted Box Step-Ups 24/16kg
40 Sit-Ups

2×
Laying
Y×10 T×10 W×10
Arm circles
10/10
Elbow circles

×10
Wrist circles
×10
Lat-push ups
×10
Hip circles
×10
Knee circles
×10
Ankle circles
×10
Crab push up
×10
Drop squat
×10
Close grip Overhead Squat w/10.sec pause atg ×1

A.1) Snatch
60%×2 70%×2 80%×2 85%(2×)1 90%(2×)1

B.1) Clean & Jerk
60%×2+1 70%×2+1 80%×2+1 85%(2×) 2+1 90%(2×)1+1

C.1) Snatch pull
5×3 @105%

D.1) Back squat
60%×2 70%×2 80%×2 85%×2 90%(×2)×3

E.1) Strict press
4×4 heavy

Clean pull + low hang power clean
5 x 1+2 @ heavyish

Squat clean + split jerk
5 x 2+1 @80-90%

Warm Up
2 rounds
2 min cardio
15 hip bridges
10 hr push ups
10 ring row
:20 Side Plank Hold R/L
then skill/warm up lift check and start working sets

Strenght (20 min)
Bench Press 5x5reps, perform 3-5 strict pull ups right after bench pressing
rest 2-3 min bwn sets

Intervals, alt time with partner full round
4 sets for both
15/12 calories row, ski or air bike OR 13/10 cal air bike
then perform 1 unbroken set of db bench press/db snatch (reps must be bwn 15-25 so scale it that way) Go hard but not all out!
1-2 rounds db bench pressing and 3-4 rounds db snatches.

FINISHER

3 SETS
15-20 DB Pull-Overs*
12-15 Seated DB Curls
*Complete on Wall Ball or Bench.
-Rest As Needed b/t Sets-

2×
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10
A.1) No feet no hook snatch
~10min ×2 reps

B.) Snatch balance + ohs
1.) Build to a heavy set of 1+3 hevier then Last week

C.1) Front squat w/ double bounce
5×3 @75%

D.1) Push press behind neck
5×4 @70%

Voima
E3MOM, 3 rounds
8-10 Goblet squat w/ 2xKBs

WOD
10min amrap
8 cal ergo
8+8 hang db snatch
8 sit ups

🌿🌼🌿🌸🌿🏵🌿