Banded Pulldowns: 3 x 15-20. Rest 60s.

EMOM 12

1 min : max reps cal row
2 min : max reps burpees
3 min : max reps Du

Strength

Every 2 min for 20min

increasing weight:

1 power snatch + 1 hang power snatch

WOD

partner WOD:
2min max rep power clean 50/35kg
1min rest
2min max cal row
1min rest
2min max rep power snatch 50/35kg
1min rest
2min max cal row

Scalings:

Big Dawgs

As Rx'd

Porch Dawgs

Scale the weight on the bar

Puppies

partner WOD:
2min max rep deadlifts
1min rest
2min max cal row
1min rest
2min max rep Russian swings
1min rest
2min max cal row

Once, for quality:
900 m row or 4 min bike
90 kb swings
900 m row or 4 min bike
90 DU
900 m row or 4 min bike
90 sit ups
900 m row or 4 min bike
90 air squats
900 m row or 4 min bike

Optional Accessory:

3 rounds, rest as needed:

20-30 sec Inchworm hold
5+5 KB Windmill

Mobility

Warm up (0:00-8:00)
1 Minute Slow Row 
20 Knuckle Draggers* (10/side) 
10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row 
10 Active Spidermans (5/side) 
10 Air Squats

:30 seconds Faster Row 
10 Push-up to Down Dog 
10 Air Squats

followed by…

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility (8:00-12:00)
Front rack stretch-1 min
Wrist stretch-1 min
Warrior squats-10 reps

Skill/Teaching(12:00-20:00)
Row-keep arms long

Power clean-
Movement Prep: 
10 Second Hold Receiving Position 
2 High Hang Power Cleans 
2 Hang Cleans 
2 Power Cleans

Front squat-
Utilizing a loose fingertip grip will help keep the bar in an ideal front rack position. 

Movement Prep:
5 Pausing Front Squats

Push jerk-
Drop and punch-
Dip
Movement Prep: 
10 Second Hold Receiving Position 
10 Second Hold Dip Position

short break

2 Strict Press 
2 Push Press 
2 Push Jerk

followed by…

Full Complex with empty bar (on coach, pausing in receiving positions): 
3 Power Cleans 
3 Front Squats 
3 Push Jerks

Run through(20:00-30:00)
First weight
3 Calorie Row 
3 Power Cleans 
3 Front Squats 
3 Push Jerks 

Second weight
2 Calorie Row 
2 Power Cleans 
2 Front Squats 
2 Push Jerks 

Third weight
1 Calorie Row 
1 Power Clean 
1 Front Squat 
1 Push Jerk

"Village People "
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)

rest 5:00
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Options(12)
6x40m sprint
1600m walk/run
4x1 clean and jerk
800m farmers carry(choose weight)

Finisher
15 side plank punch thru per
15 cuff iso per
60 cross crunch
60 crunches
2 min hamstring stretch

For time:

20 WB 20/14p
8 DL 130/75kg
25 WB 20/14p
6 DL 150/85kg
30 WB 20/14p
4 DL 170/95kg

Bench Press 1 RM

Parin kanssa 45 min eli 3 kierrosta rauhalliseen tahtiin:

5 min soutu/ski/bike (2,5 min/pää) Toinen levossa kyykkyasennossa.

5 min plate windmill 5 reps/puoli + 10 plate c&j (5 sec pause at top). Toinen tekee eka windmillit ja toinen perässä. Samoin plate C&J ja tätä mennään 5 min.

5 min Kaveri reppuselkään ja 20m/pää + kottikärrykävely 20m/pää. Näiden jälkeen syncro rapukävely 20m.