Partner YGIG
For Time:

50 GHD Sit-Up
50 Pull Up
150 Double Under

40 GHD
40 Power Clean & Jerk (42,5)
150 DU

30 GHD
100 Wall Ball
150 DU

Cash Out: 30 Synchro Bar Facing Burpee

Time Cap: 30min

Part A).
Skill Primer
Low Hang Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Hang Clean, Low Hang Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%)

MAYFLY BIRTHDAY CUP

10min easy pace bike (NOSE BREATHING)
+

3-6rounds:

7min bike
3min row

+

10min easy pace bike (NOSE BREATHING)

EMOM x8-12

1) run
2) strict cindy or ring row cindy
3) bike
4) 5 deadlift + 5 hang power clean + 5 press

3-Position snatch (Floor, below the knee, above the knee)

8 x 1+1+1 @ 65-75%, go every 1:00-1:30

100 push jerk 30kg
90 lunge
80 DB snatch 15kg
70 hang power clean 30kg
60 sit up
50 front squat 35kg
40 pull ups
30 double unders
20 push ups
10 wall walks

Freestanding handstand hold – Accumulate 1:00 – 2:00 on your hands*

• Give yourself no more than six (6) attempts to accumulate the time. You can try doing the holds on parallettes if wanted.

Penkkipunnerrus 4 x 10

A,
Back Squat Progression (2nd Cycle -Week 1)
-add 2,5- 5kg to your training max

1x5 @65% of training max (1 RM 90%)
1x5 @75%
1x5+ AMRAP @85%

Rest 1-2 mins btw sets

B, 3 sets:
-Wall Single Leg RDL x12 (3 sec down) @light
-Single Leg Eccentric Step Down x8 (deficit + @light)

C, WOD: (Partner Workout)
For max reps:
3:00 Sandbag Shoulder Squat @30/45
3:00 Rowing no arms or Bike (cals)
3:00 KB Sumo Deadlift High Pull @16/20
3:00 Burpee Box Jump Overs @50/60 cm

P1 works while P2 rests.