1x Snatch pull
2x Hang Snatch

Pendlayrow tai kulmasoutu
3x3 nousu v0

4x 3min ON 1min OFF
A) 10 cal kone 6 Punnerrusta
B) 10 Boxille askellusta 6 KP-tempausta

STRENGTH

Every 2:00 x 4 sets
10 Deadlift

WOD

AMRAP 12 Minutes:
12/9 calorie Machine
12 Jumping Pull-Ups
6/6 DB Push Press @15/10kg

Rx+:
Kipping Pull-up
DB Push Press @22.5/15kg

ACCESSORY

3 rounds of:
8/8 Banded Dead-bug
8/8 Kneeling Pallof Press

2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Build up to workout weight for the power clean and jerk
* Between sets: bar muscle-up drills
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
1-2 Rounds
200m Row @ target pace
5 Box jump overs, 24/20″ (step down)
3 Power clean and jerks @ workout weight
1-3 Bar muscle-ups

– Rest 0:30 between rounds –

A)
Back squat
1x3@80%
1x2@85%
2x2@87,5%
1x4@80%
1x5@70%

B)
3 sets
12 Bulgarian ring row
Technical max rep push up

C)
2 sets
Barbell biceps 21
15 DB cleavage cutter

Every 90sec x 8

1-2 5 reps
3-4 3 reps
5-6 2 reps
7-8 1 rep

Superset:

Biceps curl
Triceps extensions
Back lateral raises

Partner wod ( You GO, I GO)

100-80-60-40-20 cal row
After each set complete:
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

Timecap : 32 mins

AMRAP8
10 rear delt fly
5+5 plank to high plank
10-20 windshield wipers

AMRAP8
20 banded facepull
5 ab wheel
10-20 russian twist

Partner wod

AMRAP 15 Minutes (You go,I go)
10-10 Air Squat
8-8 Incline Push up
12-12 Abmat Sit-up
10-10 Reverse Lunges (5/5 each)
30s-30s Plank

Rx+:
Goblet Squat @24/16kg
Push up
Plate Sit-up @15/10kg
Goblet Reverse Lunge

2' Rest

AMRAP 15 Minutes
15 Synch. USA Swing @16/12kg
20 cal Machine (YG,IG)
15 Synch. Burpee
20 cal Machine (YG,IG)

Rx+: @24/16kg