-allout bike test
-score: ave watts

Power clean + push jerk

6 x 2+2 @ 70%, go EMOM

3-Position snatch

(Floor, below the knee, above the knee) – 10 x 1+1+1 @ 70%, go EMOM

Do each set @ 70% 1RM snatch
– This is an unbroken set of full snatch (from the floor) + low hang snatch (below the knee) + hang snatch (above the knee), do not drop the bar between the lifts in the set.

3 kierrosta laadukkaasti

10 kp penkkipunnerrus
10 kp hauiskääntö

8 sets of Bench Presses & Weighted Strict Pull Ups
Sets 1-2: 5 @ 65% + 5
Sets 3-4: 3 @ 75% + 3
Sets 5-6: 1 @ 85% + 1
Sets 7-8: 1 @ 85-90% + 1
- Rest 2min btw sets

Score: Weight for Bench Press

For quality w/ partner, divide anyhow, YGIG:
1000-1600m run (together)
200m s.a. farmer's carry (divide anyhow) (2x24 / 24+16 / 2x16)
100-200 sit up
200 ring row
1000-1600m run (together)

@ zone 2-3 / RPE 6-7
TC: 36

Huomioita: Farmarikannossa molemmat kuulat kulkee koko ajan mukana, pari saa päättää miten.

30 shoulder-to-overheads (42,5/60 kg)
60 walking lunges
90 double-unders
- yo go, i go

Scaled WOD
3 rounds for time with a partner:
30 shoulder-to-overheads
60 walking lunges
90 single-unders
- yo go, i go

Front Foot Elevated Lunges AHAP

6 x ( 5 + 5 )

Go Every 3:00

3 sets:
16 Steps Double DB Death March
45sec Side Plank (per side)
15 Single Leg Knee over Toes Calf Raise
- Rest 2min btw sets

6 sets of Back Squat
Set 1: 6 @60%
Set 2: 4 @70%
Set 3: 2 @80%
Set 4: 6 @65%
Set 5: 4 75%
Set 6: 2 85%
- 3min Rest btw sets