2 hang power clean and jerks (47/70 kg)
4 box jumps (51/61 cm)
8 push-ups

Scaled WOD
AMRAP 10:
2 hang power clean and jerks
4 box step-ups
8 push-ups from the knees

20 Rounds, IGYG:
3 Power Cleans 70/50kg
5 HSPU
7 T2B
10/8cal Row

10 snatch
10 STOH
10 hang clean
10 high pull
10 hauiskääntö
10 kauhaisu

1,1,2,2,3,3,4,4,
1 2, 1 2, 3 4, 3 4
1 2 3, 1 2 3, 4 5 6
1 2 3 4 5 6
1 2 3, 1 2 3, 4 5 6
1 2, 1 2, 3 4, 3 4
1,1,2,2,3,3,4,4,

5 Rounds
A round must be unbroken to count as a round - The bar must not rest on the ground in a round, Not even for a re-grip

• 1 Tall clean
• 2 Hang squat cleans
• 3 Squat cleans

Käsilläseisonta & BMU

Easy 35 min Amrap
500/400 m Row Or 1000/800m Bike
40 box step ups
30 light kb swings
20 Alt leg v-ups (10+10) Scale up to toes to bar
10 Turkish Get Ups (5+5)

Alkuun perusvoima sarjoja. Työsarjojen kuormat mahdollisimman raskaat. Mikäli jokin sarja jää 1-2 toistoa vajaaksi, se ei haittaa. Alkuvaiheessa teemme harjoittelua tangoilla ja käsipainoilla. Myöhemmin tulee myös tiukkaa HUPSUA.

3 x 10 Strict Pull-ups / Weighted Pull-ups, Rest 2:00

4 x ( 6 - 8 ) Weighted Dip ( rack ), Rest 2:00

4 x 10 Chinese Dumbbell Row, Rest 1:30

5 x 8 Shoulder Press BHD Neck, Rest 2:00

In Teams Of 2
For Time

Part I
6 Rounds (each)
21/15 Cal Row Or Ski
21 Wallballs
After 6 Rounds

PART II
40 Synchro Burpee Box Jump overs
20 Synchro Power Cleans @85/60
*26 min timecap
*Flow = A Row Or Ski B = Wallballs. Rotate movements after both athletes are ready. Both athletes must finish 6 rounds before moving to Part II

5:30 on - 2min off x4, YGIG, divide anyhow:
60 cal row
50 double kb deadlift
40 stoh
30 box get up
20 v-up
10 wall walk

Continue where you left off.

Warm Up
3x40s easy/20s mod/10s fast AIR BIKE / rest 20s bwn
then 2x
5+5 single leg RDL
5+5 clean&pp with db
5-10 ghd back extensions

Weightlifting
3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
1 slow power clean + slow squat clean x5 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
Split Jerk From Rack 4x2reps @70-80% of 1rm
rest 1-2 min bwn sets

Metcon
Emom 28- 32 (7-8 rounds)
1) 12/9 cal ski
2) 1 round of D.T @35/50kg (12 dl + 9 hang power clean + 6 stoh) (scale 9-7-5reps)
3) 12/9 cal air bike
4) rest

Accessory Work
3x15/15 single leg hamstring curl @light band
3x10/10 single arm seated press @mod/heavy
3x10/10 windmill @lgiht weight
rest as needed