EMOM15:
a) 8-12 DL
b) 5-9 hang power clean + 3-6 STOH
c) rest

Skaalaus: Jos esim. HPC:n tai STOHien tekniikka vielä hakee paikkaansa, voit hyvin myös jakaa nämä nostot eri minuuteille (b: HPC, c: STOH) näin saat enemmän aikaa levätä liikkeiden välillä ja pystyt paremmin keskittymään uuteen liiketekniikkaan.

30min of Cardio:
3x10min, 3min Rest btw
Choose between a Row, Bike, Ski, Or Run (This should be EASY work, RPE 3-4).
Score: Calories or Meters

Partner wod

Relay style
Amrap 12 mins
4 Man maker @2x15kg/10kg
6 Box jump @60/50cm
8 cal row

Rest 3 mins

Amrap 10 mins
6 devil press@2x15kg/10kg
8 front rack box step up
10 cal row

Rest 3 mins

Amrap 8 mins
8 dumbell thruster @2x15/10kg
10 box jump over
12 cal row

Goal : 5+ rounds in each amrap

Warm up
2 rounds
2 min cardio
20-30 plate hops
10 gtoh
5/5 plate halos
10 goblet squats
then some mobility and barbell prep

Strenght And Condtioning
Every 2 min for 6 minutes
8 tng power clean&jerks @40-50%
1 min rest
Every 2 min for 6 minutes
6 tng power clean&jerks @50-60%
1 min rest
Every 2 min for 6 minutes
4 tng power clean&jerks @60-70%

Partner Wod
10x10 weighted walking lunges alt time with partner (farmer/front rack hold)
10x10 v-ups alt time with partner

Hang clean 3x2

Triple RM (not tag)

24 Russian KB swings (24/32 kg)
12 handstand push-ups
200-m farmers carry
– Share work as desired.
– Use two KBs/DBs for the farmers carry and trade as needed.
-200m = 4 kierrosta salissa

scaled WOD
AMRAP 24 with a partner:
24 Russian KB swings
9 double-DB presses
200-m farmers carry
– Share work as desired.
– Use two KBs/DBs for the farmers carry and trade as needed.
-200m = 4 kierrosta salissa

Valakyykky 5x8
-kevyt/liikkuvuus

Askelkyykky vuorojaloin 5x8/8
-tanko eturäkissä

Kylkilankkunostot 3x20 / puoli

Lankku 3x60-90s

QuadBlast 3 kierrosta

-3s. pause 5cm from floor
-3s ascent

5x:

-hang power snatch+
hang power(almost) snatch+
hang squat snatch

*2min rest
*build by feel