A)
EMOM 10
Thruster 2 rm from floor
Start at around 60% percent and add weight each set!

B)
Partner wod ( relay style )
Amrap 6 mins
5 DL @50/35kg
5 Hang clean
5 Jerk

Rest 1 min

Amrap 5 mins
3 DL @60/43kg
3 Hang clean
3 Jerk

Rest 1 min

Amrap 4 min
1 DL @70/47kg
1 Hang Clean
1 Jerk

P1 completes a full round then P2!

Rx+ :
60/43
70/47
80/52

5 rounds, each for time:
15/12cal Row
10 Ring Dips
10 Pull-ups
:30 HS-hold
- Rest 1min btw rounds

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
"Modattu Baseline"
300m Row
30 Air squat
15-20 Sit up
10-15 Push up
10 Ring row

♠️🎲🧸♥️🧩♥️🪅♣️

4x3 @60-70%

Every 1:30 x 10:
1 Power Snatch
- Starting @70%
- Increase load each set

4min AMRAP
6 toes to bar
8 wall ball 20/14

Rest 2min

4min AMRAP
6 DB box step-over 22,5/15
8 DB hang clean & jerk 22,5/15

Rest 2min

4min AMRAP
6 burpee
8 double KB deadlift 2x24/16

Warm Up
3 rounds
1 min row
8+8 single leg rdl
8/8 single arm hang clean + push press
12-16 jumping air squats
:10-15 L-sit hold

Strenght
FS/BS Squat Program Practise 4
3x1 Pause Front squat @65-70%, as explosive as you can!
3x4 back squats @60% as exposive as you can!
rest 2-3 min bwn sets

Emom 6
2 squat snatch @70-75%
rest few minutes and start c&j
Emom 6
2 clean&jerk @70-75%

Metcon
3-4 x 2min on / 1min off (vapaaehtoinen 4s setti, tee ainoastaan jos tuntuu että jaksat pitää tehon)
12-15 kettlebell thrusters @12/16kg's
12-15 deadlifts @40% of 1rm
max reps bar facing burpees (goal is 12-24 reps)
mene kovaa mut pyri lisään tehoa kierros kierrokselta!

Optional Accessory Work
3x12 back rack walking lunges + 3 broad jumps @25-35/40-60kg
3x20-28 bicycle crunch + 20-28 weighted russian twits
rest 1.5-2.5 min bwn sets

FRONT SQUAT 4/5
4 reps
15s rest
4 reps

-rest 90s

3 rep
15s rest
3 rep

-rest 90s

2 rep
15s rest
2 rep

-rest 90

1 rep
15s rest
1 rep