Back Squat

1-2-3-4-5

Go Every 2:30

A: Push press Heavy Double
B: Push jerk Heavy Double
C: Split jerk Heavy Double

• 6 to 8 mins to build up each movement
• keep increasing weight from A to B to C
• Work from rack

D:
For time
Partner wod ( You Go, I Go)
In 15 mins complete
70 cal row
50 Thruster @45/30kg
30 Thruster @55/35kg
10 Thruster @70/45kg
Max cal row in Remaining time!

2-4rounds:
10 bicep curl
10 banded triceps
20 banded pull apart

box squat 3x4x60% as fast as possible

Warm Up
Speed Ladders + Mobility Drills for 10 minutes
then check tgu and get warm up lifts

Strenght
KB/DB Tgu 4+4/3+3+/2+2 and 1+1 reps with moderate to challenging weight
rest 2 min bwn sets

Part 1
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 banded side steps
12/12 single arm db oh lunge walking steps @light/mod weight

Part 2
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 single arm bench press
12/12 single arm kb/db hang snatch

Part 3
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 half kneeling trunk twists
24 bicycle crunch

A.1) No hook no feet snatch
Sets of 3 ~10min

B.) Three position snatch (floor, 1cm of the floor, just below knee) 1+1+1
1.) Building weight
2.) 3×1+1+1 @60-70%

C.1) Hang pause @1cm off the floor clean+jerk
(Start @ hips and lower to just off the floor and pause for 2.sec then clean from that position and jerk)
1.) Building weight
2.)5×1+1 @70-80%

D.1) Clean grip deadlift (touch and go) Good control lowering the barbel gently to the floor.
3×10 @90-110% of clean

Strict weighted pull up
10-8-6-4-2
-rest 3min