21-15-9

TTB
Clean 50/35kg
Cal row

1 round

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

1 round

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

2 power clean + 1 hang clean + 1 jerk x 1 @ 70% x 5 @ 75%

For time, using a single dumbbell:

• 10 weighted pull-ups
• 40 overhead lunges
• 10 weighted pull-ups
• 30 snatches, alternating arms
• 10 weighted pull-ups
• 20 overhead squats, 10 each arm
• 10 weighted pull-ups
• 10 Turkish get-ups
• 10 weighted pull-ups

Men 50-lb. dumbbell
Women 35-lb. dumbbell

3 rounds for time

100 💯 DU
50 Box Jump Over
40 Ring Dip
30 DL 60/35
20 WB
10 Jerk 60/35kg

Timecap :35mins

Power Clean, four sets of 3.

Three sets of three

10 min AMRAP
Assault Bike 10-13 cal
16 Lunges
8 DB Shoulder 2 overhead
REST 6min
10 min AMRAP
12 burpees
9 Kipping pull up
6 hspu

Find heavy double

"Omatoiminen WOD"

A.
Warm up:
2 rds:
Easy Run/Row 400m
5-10 Burpee

Mobility:
Hip / ankle / thigh / hamstring

1 rnd: Fast
Run / Row ~100m
7 Burpee

B.
3 rounds for time:
400m Run
21 Burpee

C.
Cool down:
Easy run/row ~3-5min
Foam rolling

Practise overhead squat w/db and squat snatch w/db