4 reps each
- front squat
- press
- muscle clean
- jerk drop (BB eye level, heels off and drop to power)
- Clean segm. pull and under
(stop at the start, knee & hip, then in to squat)
- Jerk dip + drive
- high hang clean
- Clean and push jerk
_______________-
3 pos clean + push jerk
- high hang, from knee, starting position
- up to 70%
- 8 x every 2 min

3 x EMOM 5, Rest 3:00 btw EMOM's
Power Clean + Hang Power Clean + Squat Clean + Split Jerk

1st EMOM: 60/42kg
2nd EMOM: 70/49kg
3rd EMOM: 80/56kg

Maastaveto 6x4x80%

Russian twist 3x10 / puoli
-kädet suorina

Jalkojen nosto 3x15-25 ("lantion nostolla")

500m row/jog
Burgener warm up

in 18 minutes with running clock
find 1 RTM
perform at least 1 lift per minute

00:00-06:00 Muscle snatch
06:00-12:00 Power Snatch
12:00-18:00 (squat) snatch

mark heaviest per lift

for masters qualifier folks work up to AHAF, max 4 lifts per movement
and perform this on monday or instead of tuesday training

AMRAP 12


30 Wall Balls

20 Push Ups


60 DU

for masters qualifier folks take this wod at RPE 7
and perform this on monday or instead of tuesday training

3 rounds
10/8 cal bike or row
10 passthroughs
5 inchworms

10:00 to warm up snatches

AMRAP 6:00
27 power snatches 75/55
27 burpees
Max calorie bike or row

Rest 5:00

AMRAP 6:00
21 power snatches 95/65
21 lateral bar burpees
Max calorie bike or row

Rest 5:00

AMRAP 6:00
15 power snatches 105/75
15 bar facing burpees
Max calorie bike or row

*score is total calories

behind the neck split jerk 3x2

Power Snatch + Snatch

4 x (1+1) x 78% (% power snatch)

Jerk

3 x 3 x 80%, 2 x 2 x 82%

Clean Pull

5 x 4 x 98%

Back Squat

2 x 5 x 80%, 3 x 4 x 85%

1.) Muscle snatch + press behind neck + ohs
10min emme
2.) Power snatch w/pause@catch 6 x 3
3.) Power clean + front squat + jerk 6 x 1+2+1
4.) 4 x
A.1)Push press x4
A.2) Odd object carry 30m(light)15m(heavy)

Band-pull-aparts, kämmenet ylöspäin vähintään 100 toistoa (voit tehdä osan ennen ja osan lämppäsarjojen aikana)

Penkki 6x3x80%

Kyykky 6x2x80%