In 20 minutes build challenging weight:
1 power snatch + 1 overhead squat + 1 hang squat snatch + 1 overhead squat

Rest of the time: complex @70-80 %

750-m row/ski or 1500m C2Bike
30 sit-ups
15 handstand push-ups

Scaled WOD
4 rounds for time:
500-m row/ski or 1000m C2Bike
15 sit-ups
10 pike push-ups or seated dumbbell shoulder presses 

Alternate between A) and B)
every 3:00 for 8 rounds (4 each)

A) 50 double under +
1 round of Cindy

B) 200/150m row/ski or 400/300m bike +
1 round of dumbbell “DT”@2x22,5/15 kg

Remaining time is rest of each interval so scale down/reduce reps to have at least 30 sec. rest.
Rx+: complete 2 rounds of Cindy.

*Dumbbell DT: 12 deadlifts + 9 hang power cleans + 6 shoulder to overhead

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EMOM 6 @ increasing pace
1) Row
2) SkiErg

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
5 Table top raises
7 Scapular pull-ups
12 Air squats (controlled tempo)
+
Build up to workout weight for the OHS
* Prep the other movements and do 1-2 rounds of Bar MU drills between sets
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
@ workouts weights
15/12 (cal) Row
10 Wall balls
5 Toes-to-bars
2 Overhead squats
3 Bar muscle-ups
2 Overhead squats
5 Toes-to-bars
10 Wall balls
15/12 (cal) Row

1-2-3-…-10

Power clean and jerks @ 45-60%1RM

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing).

• All sets must be done unbroken ** Rest as needed between sets *** IF you miss a lift OR have to take a step to correct your position, you must repeat that set from the beginning ( = we are looking for EXCELLENT repetitions). Flow. 1 PC+J, rest as needed, 2 PC+J, rest as needed, until you complete a set of 10 PC+J (all unbroken and without mistakes). Weight %s. Choose the heaviest % with which you can complete the sets unbroken with good form.

Warm-up

3:00 BikeErg
3:00 Row
+
Full body Prehab circuit – 3 rounds of the following:
5 Kang squats
10 Scapular pull-ups
15m Bear crawl
10/side Plank Powell raises
+
1 Round
200m Row
5 Chest-to-bar pull-ups
10 Push-ups
15 Air squats
+
1 Round
200m BikeErg
8 Toes-to-bars
8 DB snatches, alternating
8 Box jump overs

3 rounds for time with partner, split anyhow:

• 60/45 cal ski erg
• 60 front squat, 40kg/30kg
• 60/45 cal assault/echo bike
• 30 snatch, 50kg/35kg

LÄMMITTELY

Ensin 3:00-5:00 min vapaavalintainen ergometri. Sitten 10:00 minuuttia:
15 Ilmakyykkyä
10 Kahvakuulaheilautusta
5 Takakyykkyä
15 Banded pull apart
10 Käsipainopenkkiä
5 Mittarimatoburpeeta tai 2-3 wall walkia

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KUNTOHARJOITUS

Aina alkavalla minuutilla 12:00 minuutin ajan:
1) 8 Takakyykkyä (keskiraskas) + 12 Kahvakuulaheilautusta (raskas)
2) Lepo

3:00 min lepo

Aina alkavalla minuutilla 12:00 minuutin ajan:
1) 3-5 Wall walkia
2) 12 Penkkipunnerrusta käsipainoilla (raskas)

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HUOMIOITA

Harjoituksen tavoite on tehdä annetut liikkeet kunkin minuutin sisällä. Tarkoitus on kehittää kehonhallintaa sekä voimakestävyyttä. Valitse siis itsellesi painot ja variaatiot, joilla saat tehtyä liikkeet putkeen, mutta jotka ovat keskiraskaan/raskaan välimaastossa.

Practice your weakness for 30 minutes. Choose only one skill or max 2.

Seated shoulder press 2x8