For time:
Buy in: 50 x Toes to Bar
Then,
50 x Front Rack Walking Lunges (52.5/35kg)
*Every time you drop the bar complete 10 Bar Facing Burpees

Timecap: 10 mins
Rx+: 60/42.5kg

Push press 5x3 reps (18mins)
- keep around 80% across all sets

- btw sets 5-8 strict pull up

Workout 1
3 sets
10-20m hs walk or 12/15 calories of ski erg
5 squat snatches @65-70% of 1rm
rest 1:1
3 sets
10-20m hs walk or 12/15 calories of ski erg
5 power clean+ push jerk @65-70% of 1rm c&j

choose hs walking if there is a change to go minimum 10m in 1 minute cap.
If you are going for ski erg, practise handstand walking for 10-15 minutes before wodas an skill part.
Lifts should be done in singles (rep every 6-10 sec).
target sub 5 min, cap 7 min.
Score is total time of both sets.

Klara Vappen!

Snatch

1 x 2 x 70%, 1 x 75%, 1 x 80%, 1 x 85%, 1 x 90%, 2 x 1 x heavy single

Clean & Jerk

2 x (1+1) x 70%, 1 + 1 x 75%, 1+1 x 80%, 1+1 x 85%, 1+1x90%, 2 x (1+1) x heavy single

Back Squat

2 x 5 x 75%, 3 x 5 x 80%

Alkuun drillejä

+
EMOM7
X toistomäärä rmu/bmu TAI drilli

Kirjota mitä teit!

3 - Position Snatch ( High Hang - Hang - Floor)

1+1+1 x 70%, 1+1+1 x 75%, 3 x (1+1+1) x 78%

Snatch Pull

5 x 5 x 96%

Snatch Grip Push Press

5 x 5 x 78%

Good Morning (% of back squat)

3 x 8 x 32%

3 sets:

12 Pull Ups
12 V- Ups

Maastaveto 6x3x80%

Yhden käden kulmasoutu 4x8-15 / käsi

SitUps 5x10 (lisäpaino)

Strength

3*3 clean pull
3*3 hang power clean

Workout

5 wall walk
10 TTB
4 wall walk
10 TTB
3 wall walk
10 TTB
2 wall walk
10 TTB
1 wall walk
10 TTB"

3 - Position Clean ( High hang - Hang - Floor)

1+1+1 x 70%, 2 x (1+1+1) x 75%, 2 x (1+1+1) x 78%

Power Jerk + Jerk

2 x (1+2) x 70%, 2 x (1+2) x 75%, 2 x (1+2) x 78%

Clean Deadlift

5 x 5 x 105%

Front Squat

1 x 5 x 75%, 2 x 4 x 80%, 2 x 3 x 85%

3 rounds
10/8 cal bike or row
10 passthroughs
10 air squats

Barbell warm up

Squat clean + Push jerk
EMOM x 12
1 rep

*building in weight for quality