Clean & Jerk

2 x (1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@heavy single (same than competition starting weight)

For time

50 db snatch 25/22,5/17,5/15kg
50 pistols
50/35 cal row

Maastaveto 2x80%, 2x85%, 2x90%, 3x85%, 4x80%
Voimapyörä 5x8-20
Pendlay Row 5x6-8

Deadlift on a plate 5-5-5-5-5 reps (add weight for each set)

Power clean 5x3 reps (TNG)

2 x AMRAP 5:
4 T2B
3 HSPU
2 Burpee box jumps 60/50cm
1 GTOH 70/50kg

Rest 5min btw amraps.

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds
heel grab-jog back
knee grab-jog back
front kick-jog back
side lunge-jog back

Metcon(20)
amrap 20
max cal airdyne or row

@25:00
10 turkish get ups per side
for quality(choose appropriate load).

@35:00
gymnastic or barbell goat work

@45:00
30 scap push ups
30 pass through
60 oblique crunch
1 min chest opener
2 min samson stretch

WOD

20min AMRAP
10 knees 2 elbow
15 thrusters 20/15
10 burpee box overs
200m recovery run

*Aim to go unbroken on movements

scale knees to elbows to knees to chest if needed

For 50 minutes with slow pace:
Run/ski/bike/row for 2 minutes
30-60 s hollow hold
Run/ski/bike/row for 2 minutes
1 min DB waiter walk (30 s per hand)
Run/ski/bike/row for 2 minutes
30-60 wall sit
Run/ski/bike/row for 2 minutes
12 cossack squat w/ 1 s hold at bottom
Run/ski/bike/row for 2 minutes
25 m quadruped crawl

Samoille jaloille tempaus + tempaus
8 x 1 + 1 @ 60-85

1+1RM

"snatch drop" ponnistuskulmasta
5 x 2@70 -