FOR TIME:

21-15-9

hang power snatch @40/30kg
pull up
.
.
SCALED FOR TIME:

15-12-9

hang power snatch @40/30kg
pull up / or 21-15-9 jumping pull up

TARGET UNDER 4MIN, TIME CAP 6MIN

5-6sets:

1 push press + 3 jerk

EMOM / or e75s

Penkki 3x1 (85-90-95%)

Kyykky 2x2x80%

Penkki 4x4x75%

Warm Up
20 min foam rolling

Recovery Wod
2 rounds
24/20 cal rowing recovery pace
10 tempo barbell z-press 15/20kg barbell only
10 LU-raises with 5kg plates
10 good morning with barbell 20kg

2 rounds
24/20 cal ski erg recovery pace
10+10 single arm kb swings 12/16 kg
10+10 banded trunk twists on static lunge hold
:45 blackburn

2 rounds
24/20 cal bike erg
15+15m single arm bottom up carry with kb 8-12 kg
20 banded air squat
:20 hollow body hold

Cool down
10 min lowerbody mobility.

Warm Up
2 sets
20-30 plate hops
10 gtoh + halo with plate
5-7 burpees to plate
:40 plank hold

Metcon (zone 2 pace)
2 rounds
3-4 min rowing + 3-5 wall walks
3-4 min ski erg + 30-40m per side sandbag carrying on shoulder R/L / other round bear hug carrying
3-4 min bike erg +2-3 rope climbs
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

Accessory/gymnastics
9 min emom
1) double unders x 30 seconds
2 min : 6 sb bear hug squats / 4 min : 4 sb cleans / 6 min : clean + squat sb on shouder + 1 rep per side
3 min : 10 ttb / 6 min : 10 c2b or pull ups / 9 min 3-5 bar muscle ups

Rest & Recover

Mitä teit?

Teams of 2.

10 min AMRAP
7 Power cleans 60/43kg (divide anyhow)
7 Synchro pull-ups / Ring rows
*Every 2 min, including 0, perform: 4 Synchro Burpees (+ 4 Burpees every round).

--Rest 3 min--

10 min AMRAP
7/7 Synchro DB Thrusters 1 x 22.5/15kg
7 Wall walks (divide anyhow)
*Every 2 min, including 0, both perform: 20 DU / SU (+ 20 DU every round).

--Rest 3 min--

10 min AMRAP
20 DB Box step overs 2 x 22.5/15kg 24/20in (divide anyhow)
10 BMU (divide anyhow) / Burpee pull-ups
*Every 2 min, including 0, one performs: 5/4 cal Row (+ 5/4 cal Row every round).

5 x 3 @ 60+%, go every 2:00-3:00

– Control your way down to the bottom of the squat, then without bouncing, drive up to just above parallel, re-descent to the bottom of the squat and drive all the way up.
– Focus on feeling tension through the full range and maintain a strong front rack position with an upright chest for the whole repetition.
– Build up across the sets IF your form is good. Do NOT go heavier if you cannot maintain controlled tempo and positions.

Shoulder press

Build to heavy 3 (H3) @ 3 RIR (83-87%)
+
15 @ 85%H3