2) Partner Wod YGIG
10 rounds for time
5 deadlifts 100kg/70kg
14 push ups
22 double unders
400m row

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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6x every 2 min @75% of 1rm

2 hang Snatch + 2 Overhead Squats

2 Wall walks. Alotusteippi open standardilla n.140cm
5+5 Windmill
2-3 Leuat + active hang
5+5+5 Wall squat

Mitä teit?

Warm Up
3 rounds
1:00 rowing
5 burpee pull ups
30 weight supported flutter kicks (ota 5-10kglevypaino, suorille käsin kohti kattoa. olet siis hollow bodyssa ja siitä potkut
20 lunges

Metcon (Row Program week 2)
2000m row @1-2 sec fasters than 5km pr pace
rest 1.5min
3x500m @1-2 sec faster than 2km pr pace eli n. 9-10 sek kovemmalla keskivauhdilla mitä 5km pace on.
rest 45s bwn sets
tää on työläs pätkä!

Accessory Work
3x10/10 back rack reverse lunges @moderate weight, not max. keep quality
3x15/15 seated db press @7.5-10/12.5-15kg
3x20 alt leg v-ups/20 heels overs/30 Flutter Kicks
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

Deadlift
2x8 62-68%
2x5 68-74%
2x3 75-80%

Warm Up
40/30 cal row + 40/30 cal assault bike
then 3 rounds 50 single unders or 25 double unders + 10 goblet squat
then prep for toes to bars and sandbag cleans/power cleans

Metcon
EMOM 36
1) 14/11 cal row or masters 13/10
2) 10-15 toes to bars
3) 14/11 cal assault bike or masters 12/10
4) 4 sandbag cleans @45/68kg

Accessory Work
3x10/10 curtsy lunges @single arm front rack , add weight each round, from light to moderate.
3x12 bent over barbell row @moderate heavyish
3 x 1:00 front plank + 30/30 side plank dips
rest as needed

Cool down
2-3 min light row, vastus 1-3

Every 2:00 for 6 sets:
5-10 unbroken handstand push-ups
– Each set of handstand push-ups must be unbroken.
-strict/kipping/box

AMRAP 13

30 Wallballs
20 Push Press 40/27,5kg
1:00 Plank Hold

For quality
100 stepping lunge
Choose different stepping lunge

a. Dumbbell stepping lunge
b. Kettlebell front rack stepping lunge
c. Barbell stepping lunge
d. Box step
e. Cossack squats
f. Front rack box step
g. Reverse goblet squat
h. Bulgarian split squat
i. Side box step
j. Jumping lunge