Weightlifting&Strenght
Every 2.5min for 9 sets
3x high hang snatch + hang snatch (above knee) + hang snatch (below knee) @50-60%. (low catch power snatch or squat snatches)
3x hang snatch (above/below knee) @60-70% (low catch/squat)
3x hang snatch @70-80% (low catch/squat)
add + 2,5-5kg to each compared to last week.

Strenght
Sledge push 3x15m, starting with empty, add weight each set
then main sets
2x20m with heavy load.
rest 1-3 min bwn sets, make last set hard, but you are not allowed to stop!
IF SLEDGE NOT AVAILABLE DO 2 X 10 REPS OF FRONT RACK WALKING LUNGES WITH BARBELL, INCREASE WEIGHT EACH SET. AS WARM UP AND
THEN 2X20 REPS FOR MAIN SETS.
REST 2-3 MIN

Cool down
2-3 min light cardio
1+1 min calf smash
1 min calf/achilles strech
1+1 min hamstring/hip flexor strech at the same time
1+1 min forearm streching

Back to back AMRAP30 mins

Partner wod ( You Go, I Go)

30 double under each person*
10 Dumbell box step over @2x22,5/15kg
10 bar mu/ strict C2B/ strict pull up
60 double under each person
20 Dumbell box step up
20 partner HS shoulder taps / on box
90 double under each person
30 burpee box jump over
30 HSPU Kipping / box hspu / push up
60 double under each person
20 Dumbell box step up
20 partner HS shoulder taps/ on box
30 double under each person
10 Dumbell box step over @2x22,5/15kg
10 bar mu/ strict C2B/ strict pull up

GOAL: 1+ rounds
*You are allowed to move on, if both persons finished the required amount of double unders.

6x every 3 min
6 OH Barbell Lunge
12 Burpees

• RPE 7
• choose light weight

4 rounds, 20s each
DB sots press L
DB sots press R
scap pull up
high jump to target

---

Overhead Squat

5 rounds
1 min on 1 min off
max reps OHS 61/43

---

• big sets of quality reps -RPE 7
• DO NOT REDLINE

For time:

25 T2B
50 DU
12 Burpee Pull-ups
50 DU
25 T2B

Rest 2:00

20 T2B
50 DU
9 Burpee C2B
50 DU
20 T2B

Rest 2:00

15 T2B
50 DU
6 Burpee Bar Muscle-ups
50 DU
15 T2B

16 min EMOM
ODD 6 tall cleans 50kg/30kg
EVEN 5 strict T2B

Gymnastic Skill Training
Ring/BAR Muscle up Practise (you choose)
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

Accessory Work
2-3 rounds
10+10 plate windmill @5-10kg
20-30 weighted cossack squats @5-10kg (goblet hold)
15-20 hollow rocks
rest 1 min

Cool down
1 min cobra to downdog pose
10+10 thread the needle
5 cat cow exercise strech
5 russian baby strech

5 sets of Complex: Hang Clean and :02 Pause Split Jerk

Set 1: 2+2 @65% 1RM Clean & Jerk
Set 2: 2+2 @70%
Set 3: 2+2 @70%
Set 4: 2+1 @75%
Set 5: 2+1 @75%

• Rest 2-3min btw sets.

Hang cleans are above the knees and reps should be done as singles. On the split jerks, pause in the catch for 2 secs and focus on where your feet are, good and solid lock out.

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Accessory Work
3 rounds
2 min empty sledge push (askellus koko jalkapohjalla rullaavana/kuopasevana) @ight work (or walking lunges for quality)
10+10 half kneeling banded crossbody over
:45 side plank R/L
rest 1-2 min

Cool down
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1-2 min pigeon pose strech (each side)