5-10-15-20-25cal:
- Row
- Ski
- AB

PARTNER WOD

AMRAP 15
Partner A. 500m row (then change)
Partner B. 6 WB, 8 DL, 10 DB PUSH PRESS

Voima
E3MOM, 4rds
Push up (matala tanko) 6-10

WOD
For time, with partner
You go, I go
Ergo 50cal
Air squat x 50
KB Swing x 50​
+
5 synchro up down

Floor press 5-3-1

Bench Press

5-3-2-5-3-2

Go Every 3:00

Rest day - what did you do?

Rx`d
For time:
3rounds:
400m run
12 power clean @70/50kg
8 c2b

Scaled
For time:
3rounds:
400m run
12 power clean @60/40kg
8 pull up

Target under 12min, Cap 14min

2x1 hang power clean + 3 power clean (drop&go, 70-75%)
2x1 hang power clean + 2 power clean (drop&go, 75-80%)
5x1 power clean ( Find heavy)

EMOM x 8-12
1) echo
2) 5 muscle clean + 5 hang power clean + 5 power clean
3) echo
4) 5-10 thruster + 20s plank hold

SUPERHEAVY WEEK 13/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

MODIFIELD DEADBUG HIP FLEXOR HOLD with BANDED & 12x PULLOVER *plate, kuminauhan veto nilkassa/polvessa

5 COPENHAGEN RAISE + 20sec PLANK HOLD *penkillä/boxilla jalkaterän/polvi tuella, alempi jalka koukussa

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *bench grip
5 THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 OHS
2-3 SNATCH DROP
2-3 SNATCH BALANCE

2x 3-POSITION CLEAN *floor + below knee + hip
3+3 SPLIT JERK
2-3 POWER JERK
2-3 SQUAT JERK

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SNATCH
3-6x1@80% pal 2min

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CLEAN + SPLIT JERK
3-6[1+1]@80% pal 2min

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PANDA SNATCH PULL
3x3@87-91% sn-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

3 DIP / BENCH DIP, BW/+WEIGHT

10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä

6 SEAL ROW BENCH *sn-grip