Voima
E3MOM, 3 rounds
goblet squat x15

WOD
10min amrap
2 burpee
4 ring row
6 sit up
8 air squat
10 jumping jack

Kippailua

5min selitys
25min lämppä & skills,
3-5x
Low ring pull back drill

False grip hollow hang
Kumuloi ~60-90sek
W:R 1:1

Nopeus ~15min
”Läpsystä”liikkeelle

Wod

Emom 30
1. Front rack 2xdb carry
2. Max WB
3. Rest
4. Farmers carry 2xdb
5. Lateral burpee over db
6. Rest

Work 50sek, 10 sek transition on each min

4 rounds

30sec. ring plank
10 turkish sit up @15kg
20 russian twist
2 TGU e/S
rest 1 min

Strict Chin-Ups

3-3-3-2-2-2-1-1

Weighted / Banded

Go every 2:00

A.1) Snatch pull to above knee+ hang power snatch @below knee+ohs
2+1+1

B.1) Hang power snatch above knee w/pause @catch
60%×3 65%×3(×2) 70%×3(×2)

C.1) Clean & Jerk 3+1
60%×1 70%×2 80%×2

D.1) Back squat + box jump
60%×4+2 70%×4+2 80%×3+2(×3)

4 sets: 4 front squats + 8 Back squats

For strength:

OT90sek x 15

1. 3 hang power clean + front squat
2. 5 Dip from box
3. 5 slow (and high) knee raises

EMOM 12

1 Minute : 2 - 4 Squat Box Jumps ( Starting position hip descents below parallette )
2 Minute : 6 - 8 Russian Swing, very heavy KB

Shoulder Mobility