A) TNG clean double
Build up to 85%
of your 1RM clean

Warm up 2 rounds with barbell
3 muscle snatch + 3 push press behind neck + 3 pause ohs + 3 hang snatch

Weightlifting work
Pause snatch balance + snatch balance 3-3-2-2
2 sets x 1 pause + 2 normal balance (pause 3 sec at bottom)
2 sets x 1 pause + 1 normal balance (pause 3 sec at bottom)
rest 1-1.5 min bwn and use 65-75% of 1rm on working sets

Power Snatch + OHS
2 sets x 3 power snatch + 1 OHS
2 sets x 2 power snatch + 1 OHS
rest 1-1.5 min bwn and use 65-75% of 1rm on working sets

400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
5 step back lunger e/s
5 1 arm ring row e/s
5 z press e/s

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800m run

8 x every 2.5 min

6 pull ups
13 push ups
19 air squats

800m run

• find a steady pace
• use a vest if you have
• if takes full 2.5 min, add 30s. for scaled version instead of taking reps down
• if takes less 1-1.5 min, start rounds every 2 min
• when performed at kurvi, back door will be open for the runs
• can row, but it is not recommended due Murph test
• If any issues with running tell Minna

27-21-15-9:
Chest To Bar
Push Jerks (60/40 kg)
Row/Bike/Run (cal)

(Time cap: 22min.)

Quadruped KB Row: Accumulate 2:00. Rest as needed.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For Time
2000m row
Perform this workout as an all effort "practise" mind set. I mean, if it would be competition situation you should drive out more yourself so the mindset can be like 90-95% pace for entire trip.
We did 2000m rowing program by Chris Hinshaw and me and Heidi both were able to get our new personal best. I did 6 seconds better time and like 1.5 sec faster per 500m.
So this will test for your guys to start and then we can give some paces.
You should do this workout by increasing speed every 500m a bit, so dont start out too hot.
Example 1.45/1.44/1.43-1.44/1.42-1.43 per 500m.

Strength

3*3 jerk balance

3*5 push press

Workout

20 KB snatches (each arm)
200m run
20 KB push press (each arm)
200m run
20 KB rows (each arm)
200m run
20 KB swings (each arm)
200m run

Partner WOD Week 17

AMRAP 40
100 Double Unders
90 KB Swings 24/16kg
80 Burpees
70 Front Squats 42,5/30kg
60 Snatches
50 Toes-to-bar
40 Box Jumps
30 Pushups
20 Pullups
10 Cluster

And then work back up

500m row

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3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s
10 banded dead bugs

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Bench Press
5x3@85-90% of 1RM

3mn DU practice

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3 rounds:
7 x ring rows
7 x scapulla pull-ups (1 rnd) / kips (2 rnd) / pull-ups (3 rnd)
30s hollow hold

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Chest to Bar PU

5, 4, 3, 2, 2

rest 90s. in b/w

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Visible touch on the bar, every rep.
All reps must be strict.
Rest as needed If you are using bands make sure to progress as weeks go by. Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5 and so on..