Wod ‘Arnie’
For Time
21 TGU (right arm)
50 Am Swing
21 OHS (left arm)
50 Am Swing
21 OHS (right arm)
50 Am Swing
21 TGU (left arm)
Timecap : 35 mins

Rx: @20/12

3 Sets

15 Weighted Hip Extension
15 Banded Glute Bridges
:45 Side plank

“Modified Macho Man”
EMOM for 10 mins

3 power clean
3 front squat
3 jerk
Start @around 60% of your Cl&Jerk
Add 2,5-5kg each min! No fails!

WOD
For time
10 Cluster @50/35kg
10 bar facing burpee
15 Front squat
10 bar facing burpee
20 Power Clean
10 bar facing burpee
25 Push jerk
10 bar facing burpee
Timecap : 15 mins

21-15-9 For time:
- Cal Row
- T2B

5x10 Unbroken Pull-ups (strict if you want/can)
Rest 1-2min btw sets

Clean&Jerk 1Rm

3 rounds

1:00 Bike
10 Banded Goodmorning
5 Push Ups
10 Air Squat
5 Scapula Pull Ups

1) 8 hang power Clean 42/35kg
2) 5 Bar MU
3) ME HS walk
Must clear 2m to advance

Home workout:

EMOM x 20
1) 5-15 push up
2) 10-20 sit up/ v up

15min Amrap

20× KK-Mavea
20× KK-Heilautusta
15× Punnerrusta