WOD
3rds
8+8 OH/goblet lunge
10x squat jump
rest 90s btw rds
+
3rds
8+8 single leg romanian DL
15-30s side plank/side
rest 90s btw rds

5 RFT
20/16 cal row
12 DB box step overs 50/35
4 devils press

*sub 16/12 cal bike

3:00 easy bike, row or run

10 passthroughs

Snatch grip barbell warm up (3-5 reps)
- deadlift
- hang snatch
- OHS
- Power snatch

3 position snatch (floor, below knee, above knee)
Every 1:30 x 7
Min 1-2: 50% (2 sets)
Min 3-4: 60% (2 sets)
Min 5-7: 70% (3 sets)

Every min for 24 minutes (6 rounds)
min 1 - Air bike x 12/10 calories
min 2 - double unders x 40-50 reps (max 40s work)
min 3 - wall ball shots x 12-15 reps @20/14 lbs
min 4 - rest
perform this workout with 80% effort, yesterday was rough day so today we dont want to push all out.

On air bike, give first few seconds a bit "sprint" then settle to mod/fast pace
try to get double unders unbroken, you should have about 15-20 seconds rest before starting them
wall ball unbroken sets and you can use that "butterfly swing" on hands on each rep to relax your shoudlers

Strength

Snatch pull 3*3

Behind neck (snatch grip) press 3*5

Workout

3-5 rounds

1 min max cal erg
1 min max burpees
1 min max single/ double unders
1 min rest

Kipping HSPU Practice

Concept2 BikeErg, avg. HR ~130

Snatch
1 set of 3's @60%
1 set of 3's @65%
1 set of 2's @70%
1 set of 2's @75%
3 sets of 2's @80%

Run/Row/Bike:
6x6min. (Moderate pace)
Walk 3min btw sets.

• Ohjeistus: Syke alue: 75-80%/max Hapottaa ja hengästyttää, mutta vauhdin pystyy pitämään samana.

Snatch

1 x 3 x 60%, 1 x 3 x 65%, 1 x 3 x 70%, 1 x 2 x 75%, 1 x 80%, 1 x 85%, 1 x 90%

Clean & Jerk

3 x (1+1) x 60%, 3 x (1+1) x 65%, 3 x (1+1) x 70%, 2 x (1+1) x 75%, 1 x (1+1) x 80%, 1+1 x 85%

Back Squat

1 x 6 x 60%, 1 x 6 x 65%, 1 x 6 x 70%, 2 x 4 x 75%

Block Snatch Pull (mid thigh)

3 x 5 x 90%