1:00 Active Samson
1:00 Front rack stretch on Box
1:00 Pigeon Pose ( each )

3 rounds :

1:00 Bike
5 + 5 Hang Dumbbell Clean & Jerks
3 HSPU'
6 Wallball

Clean Pull + Hang Squat Clean + Jerk

3 x ( 1+1+1 ) @ 80%
3 x ( 1+1+1 ) @ 85%

Clean Pull ( 1-2 sek pause on mid tight )

5 x 3 @ 100 - 105 OF Jerk

Front Squat

4 x 2 @ 80%

4min skierg max matka

run 3000 meter

10 pull-ups
7.5-m DB overhead walking lunge
15/20-cal ergo
7.5-m DB overhead walking lunge
– Use one DB/KB.

ScaledWOD
AMRAP 15:
10 ring row
7.5-m DB overhead walking lunge
7/10-cal ergo
7.5-m DB overhead walking lunge
– Use one DB/KB.

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

---

1x [ 2 Cleans + 1 Split Jerk ]

Every 2:30 for 15 mins.

Deadlift

10-8-6-4-2

Go Every 3:00

Every 12 min x3

27-21-15
dbl DB pcl@22,5/15
Push up

27-21-15
alt. DB snatch@22,5/15
Inverted row (ring/bar)

27-21-15
dbl DB deadlift
Sit up

10 Rounds For time :

3 Power Snatch 60/42,5kg
15 Wallballs 20/14p

TC 18

• It is likely that singles on the power snatches will be the most sustainable strategy for the barbell. If the barbell is something you are more confident in cycling however, hold on for touch and go sets.

• Let´s aim for 1-2 sets on the bal throughout. If you are going touch and go on the barbell, 3 sets may be needed at some point. Let's aim to keep all breaks on the ball 5 seconds or less.

• This will great pacing test for us. Take a look at the clock after round 1, then way you can see how your pacing was after the workout is complete.

Voima
E3MOM, 4 rounds
6x Front squat/goblet squat

WOD
3-6-9-12-15
Up down
ground to overhead (plate)