Warm Up
2 rounds
1:30 cardio machine
20+20m suitcase carrying
20+20m single arm KB OH Carrying
5+5 single arm power cleans
20 alt leg v-ups
20 Step back Lunges

WOD
Today workout 40 min for quality
2:00 easy cardio
10+10 Single DB Power cleans (moderate)
10+10 Plate Windmill (light/moderate)
5 burpee pull ups
10+10 Single arm db oh lunge walk steps (light/moderate)
20 deadbug's

Rowing intervals

1000m row / moderate
500m row / fast
500m row / fast
1000m row / moderate

rest 1min after intervals

2x 1 hang snatch + 2 snatch (70-80%)
3x 1 hang snatch + 1 snatch (70-80%)
4x 1 hang snatch ( find heavy)

Find heavy
OHS
2x3
2x2
2x1

ACCESSORY

2-3 rounds:
8 db lateral raises (vipunostot sivulle)
x reps dips (valitse sopiva määrä)
10+10 bulgarian split squats (laita takajalka steppilaudan päälle, vastakkaiseen käteen kahvakuula ja tee askelkyykky)

4 rounds for max reps:

1min shuttle run
1min kb swing @22/16kg
1min v-ups
1min burpees
2min rest

4 rounds:
10 Chin-ups
10 Barbell Bicep Curls
20 Push-ups
- Rest 1min btw rounds

WARM-UP


3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
14 Alternating leg V-ups

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SNATCH



In 15:00 minutes, build up to max weight in a complex of
Snatch pull + Snatch + 2 Overhead squats in 15:00 minutes.

Then 3 x (1+1+3) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:

(Clean + 2 Front squats + 1 Jerk + 1 Front squat + Jerk)

Then 3 x (1+2+1+1+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets. "

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 12 (hard)

Barbell forward raise,
4 x 10 (Hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING

8 Rounds for time:
3 Wall walks
8 GHD Sit-ups
8 Shoulder to overhead (moderate)

EMOM 3 Power cleans 3 Frontsquat 3 Pushjerk @62kg
TC 15 min