3 rounds for time of:

• Row 500 meters
• 21 burpees
• Run 400 meters

Clean & Jerk
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
- 4 week cycle, day 1
- no fails, choose weight per previous 1 rm + 3-5kg
- no tng, lift every lift like it is the first one
- rest 2 min b/w
- Wendler 5,3,1

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
- 4 week cycle, day 1
- no fails, choose weight per previous 1 rm + 3-5kg
- no tng, lift every lift like it is the first one
- rest 2 min b/w
- Wendler 5,3,1

21-15-9

Dead lifts
Handstand pushups

1:00 Pass Trough
1:00 Active Spiderman
7+7 Windmill
15 Pull Apart
7+7 Windmill
1:00 Banded Lat Stretch ( each )
1:00 Banded Triceps Stretch ( each )
5:00 Cardio

AMRAP 12
20 burpee to target
40 air squats
20 DU / 50 SU

-rest 3min

3 rounds FT:
15 t2b
15 shoulder to overhead @40/30kg

Warm Up
2 rounds
1 min row or ski
1 min air bike / bike erg
5 inch worm with push up
5+5 squat strech
5 dynamic squat strech
5 hang power clean + 5 push press
get ready for workout

Metcon (6 rounds)
EMOM 30
1)Row or ski x 45 sec (easy/mod)
2) 5-10 push ups + 10-15 air squats
3) Air Bike x 45 sec (easy/mod)
4) Power clean & Jerks x 5 reps @light/mod weight
5) rest min

Accessory Work (omatoimi)
3 sets 10-15 ab crunch + 20-30 weighted twists
3 sets 10-15 barbell bicep curls
rest as needed

AMRAP 14

2 Rope Climbs

4 Burpee Box Jumps 30"/24"

8 Dumbbell Snatch 32,5/22,5kg

Front squat / Back squat (Tuplaprogressio)
3 x 6 + 4 @ Start the prog. ~70-75%
- Rest 3-5min btw sets
- Nopea vaihto etu->takakyykky

Partner Wod - I Go U Go
4 min AMRAP 1.5 min REST
1. Complex : 1 Snatch + 10 m OH Carry + 1 Thruster + 10 m OH carry / side (partner A completes a full round then switch)
2. 10 m OH Lunges / side (partner A completes a full round then switch)
3. Squat Clean
4. KB Burpee
5. AM Swing