Banded Deadbug: 3 x 8-10 each. Rest 60s.
+
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Rive ja työntö

Partner wod
“Karen” with a twist ( You GO , I GO )
Every 4 mins x 3 sets / 1 min rest
50 wall ball
Remaining time max cal row

“Cindy” with a twist
Every 4 mins x 3 sets / 1 min rest
4 rounds ( relay style )
5 kipping Pull up
10 push up
15 air squat
Remaining time max cal row

“DT” with a twist (Use Double Kettlebell)
Every 4 mins x 3 sets/ 1 min rest
4 rounds (relay style )
12 Deadlift @2x20/12kg
9 Hang Power clean
6 Push jerk
Remaining time max cal row

Score : total cals of the entire Workout

25min amrap

6 push-up
6 ring row
10 Lunge steps
10 Air squat

*add 3reps to push-ups / snatch and 6 reps to lunge and air squat after every round.

AMRAP 15

5 BMU
10 One Arm Hang Clean & Jerk 22,5/15kg
15 Wallball 20/14p

Targer 5 +

Back Squat

2 x 10 x 60%
2 x 8 x 65%
2 x 6 x 70%

Snatch + hang snatch + snatch balance, 8x(1+1+1)x 65% concentrate on technique

Muscle snatch + OHS 3x2+2

Weightlifting&Strenght
Every 2.5min for 9 sets
3x high hang snatch + hang snatch (above knee) + hang snatch (below knee) @50-60%. (low catch power snatch or squat snatches)
3x hang snatch (above/below knee) @60-70% (low catch/squat)
3x hang snatch @70-80% (low catch/squat)

Sledge Push 4x15m, increase load each time. Go Heavy, take 1-2 warm up sets before starting working sets.
IF SLEDGE NOT AVAILABLE DO 4-5 X 10 REPS OF FRONT RACK WALKING LUNGES WITH BARBELL, INCREASE WEIGHT EACH SET.
rest 2-3 min bwn

Deload week

3 rounds
1min medball squat clean 20/14
1min rest
1min rope climb
1min rest
1min sit-up
1min rest