EMOM for 6min
Min.1 - Lean away pull ups x 3-4 reps @ 4111
Min.2 - Bottoms up KB carry x 20m each arm

Skill: 10 min deficid HSPU
Conditioning 1
3 Rounds of:
15 Wall Balls, 10/6
50 Double Unders
15 Wall Balls, 10/6
2 minutes rest between rounds

Conditioning 2
50 Calorie Row (porrastakaa)
40 Deads, 70/45 kg
30 Box Jumps, 24/20
20 Front Squats, 70/45 kg

Accessory:
Bulgarian squat 4 x 12. (2 x kb)
Lunges 4 x 12 (2 x kb)

For time

Perform with the same barbell and perform without a break.

3 rounds
10 hang squat clean 40kg
10 push ups

3 rounds
5 hang squat clean 60 kg
10 Push ups

3 rounds
1 hang squat clean 80 kg.
10 Push ups

Score is total time

WOD 2B

Complete as many rounds and reps as possible in 5 minutes of this ladder 6 deadlift - 6 box over, 12-12, 18-18

As soon as the clock reaches 3 minutes and Workout 2A is complete, Workout 2B will begin with the same running clock. The athlete will have from 3:00 to 8:00 to complete Workout 2A.

Weights for deadlift:

35+ 40+ 45+ 50+ 55+ 60+
men RX 100 kg 100 kg 80 kg 80 kg 60 kg 60 kg
women RX 60 kg 60 kg 50 kg 50 kg 40 kg 40 kg
men scaled 70 kg 70 kg 60 kg 60 kg 50 kg 50 kg
women scaled 50 kg 50 kg 40 kg 40 kg 30 kg 30 kg

Height of the box:

35+ 40+ 45+ 50+ 55+ 60+
men RX 60 cm 60 cm 50 cm 50 cm 40 cm 40 cm
women RX 50 cm 50 cm 40 cm 40 cm 40 cm 40 cm
men scaled 60 cm 60 cm 50 cm 50 cm 40 cm 40 cm
women scaled 50 cm 50 cm 40 cm 40 cm 40 cm 40 cm

POWER CLEAN SKILL
Every 90 Seconds x 6 Sets:
2 Reps – Pausing Power Clean
*Pauses take place at:
1 – Knee-level
2 – Jumping Position (mid-thigh)
3 – Power Catch Position

Set #1 – 2 Repetitions @ 50% of 1RM Clean
Set #2 – 2 Repetitions @ 55% of 1RM Clean
Set #3 – 2 Repetitions @ 60% of 1RM Clean
Sets #4, 5, and 6 – 2 Repetitions @ 65% of 1RM Clean

On the 10:00 – Squat Clean
On the Minute x 5:
5 “Touch and Go” Squat Cleans
Choose a single weight, and hold across for all five sets.

Recommended range – 58% – 63% of 1RM

21 Push Presses
21 Front Squats
21 Hang Power Cleans
(Rx: 60/42.5)

Rest 2:00

15 Push Presses
15 Front Squats
15 Hang Power Cleans
(Rx: 70/50)

Rest 2:00

9 Push Presses
9 Front Squats
9 Hang Power Cleans
(Rx: 80/55)

Rest 2:00

6 Push Presses
6 Front Squats
6 Hang Power Cleans
(Rx: 90/60)

12 min EMOM

1 min: 5 hang power clean + 5 shoulder press + 5 push jerk use very light weight (unbroken)
2 min: 10 bar over burpee
3 min: 5/5 pistol squat

Huom: jos aikataulupaineita niin voit korvata du-skill osion tällä. Ota tämä enemmän tekniikkatreeninä eli keskity täydelliseen laatuun vaikka burpeet vähän nostaisikin sykkeitä.

Snatch
20 Minutes to climb up with weights.
Go heavy if you feel like it. If you miss
a lift 3 times, that's it.
Then drop down to 80% of your today's max
and do 10 singles.

3-5 rounds, rest as needed, scale if needed

15-25 GHD Sit-Up
5-10 Strict C2B