LÄMMÖT SALIOHJELMAN MUKAAN!

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SNATCH On The Plates
3x4@nousu 50% te-% pal 2min

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SNATCH
2x3@50%, 3@60%, 2x3@70%, 2x3@76%, 2x2@81%, 2@86%, 1@86%, 2@86%, 1@86%, 2x1@91% te-% pal 2min

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SNATCH HIGH PULL Below Knee samaan vauhtiin
4x5@50% te-% pal 2min

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SN PUSH PRESS + OHS
2[4+2]@50%, 2+2@60%, 2+2@70%, 2+2@76%, 2+1@81%, 2+1@91%, 1+1@96%, 1+1@101%, 1+1@106% te-% pal 2min

Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
10 step back lunge
5 1 arm ring row e/s
10 banded dead bug

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Run for time
5km

EMOM12
1) Pike push up
2) KB OHS
3) L-sit/Pike leg lift

Partner WOD

AMRAP18
Buy in 2500m/2000m row
Rest of the time you go I go
1 double KB power clean + 1 front squat + 1 push press + 1 push jerk

4x2 Front Squats
Set 1: @80%
Set 2: @83%
Set 3: @86%
Set 4: @90%
- Rest as needed
- Alternate w/ 4x2 Back Squats (same percentages)

4x2 Back Squats
Set 1: @80%
Set 2: @83%
Set 3: @86%
Set 4: @90%

• Rest as needed
• Alternate w/ 4x2 Front Squats (same percentages)

Warm-up:
1600m Run

5 RFT
20/17 cal row or 16/12 cal bike
15 thrusters 95/65
10 handstand push ups

20:00 time cap

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Clean complex
EMOM x 4
1 power clean + 1 squat clean + 1 jerk
@70% 1RM clean and jerk

Rest 1:00

EMOM x 3
1 power clean + 1 squat clean + 1 jerk
@75% 1 RM clean and jerk

Rest 1:00

EMOM x 2
1 power clean + 1 squat clean + 1 jerk
@ 80% 1RM clean and jerk

Snatch

1 x 80%, 1 x 85%, 1 x 80%

Clean & Jerk

1+1x80%, 1+1x85%

Back Squat

1 x 85%

Perform L-sit hold for 1 minute (partitioned anyhow, example 4x15seconds or so) rings/parallettes/ bwn boxes
Perform Hollow Rocks 1 minutes (partitioned anyhow)
Pefrorm Side Planks 2x45/45sec no rest bwn

Cool down
2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
1+1 min piriformis strech
1+1 min quad strech