2 rounds
1:30 ergo
5 inch worm
5 russian baby makers
10+10 reverse lunges with 1 db/kb front rack
10+10 strict db/kb press
5 muscle snatch
5 ohs

Take 3-5 warm up set of : snatch pull + hang squat snatch + OHS and build to start weight (50%)
You guys should be ready to start weightlifting wod after 25-30 minutes preparing.

Snatch balance 1x5 1x3 1x1

• Lisää painoa jokaisella kierroksella, mutta tekniikka edellä

Hard : 3 power cleans + 3 front squat + 3 push jerks
Pretty Hard ;) : 2 power clean + 2 front squat + 2 push jerks
Use 50-60% of your 1 rm clean&jerk.

Every 1 min 10s for 3 times
2 squat snatch @ 71-76-81%
(3% more on each weight compared last weeks weights)

5 reps @70%
4 reps @75%
3 reps @80%
then 3x1 rep @85-90-95% of last weeks 1rm.
Time cap 25 minutes for squats.
Take warm up sets before starting first "5rep" main set.
Rest about 2-3 min bwn main sets.

5 sets of

Clean pull + Squat Clean + 2 Split jerks TNG complex

-building up to daily max in 5 sets. No fails is the goal.
-rest 90 seconds

15min

3 raaka rinnalleveto riipusta + 2 etukyykky + 1 rinnalleveto kyykkyyn

5 rounds for time

50-40-30-20-10
Push ups
Abmat situps
Air squats

TC 18 min

Snatch 5x3

Same weight as last week.

For time:

50 cal row
40 DB weighted lunges (2x50/2x35 lbs)
30 deadlift (80/60kg)
20 clean (80/60kg)
10 front squat (80/60kg)

TC 20 min

Weights should be taken from the floor. If you can't pick the weight up, you must scale the weights accordingly.