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

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Snatch
8 x every 90s.
1 rep
- start at 85% and built up trough out the sets
- no fails
- heavy focus on having the best form you can on every rep

5 Min Cardio
...into
3 rounds

10m Walking Lunge
5 + 5 Kettlebell Shoulder Press
10 + 10 One Arm KB Swing
10 Straight Leg Sit-ups

"BikeErg Lactate Threshold"
2 Sets
6min Easy
-Rest 2 Min-
4min at Moderate, 2min Easy
-Rest 2 Min-
4min Hard, 2min Easy
*Rest 2 Min between sets.
Total 46min

4 kierrosta:
- Lankku 45 sek + 15
- Ötökkä 45 sek + 15

Parner wod

A,
Complete 4 rounds/ person
Partner A : 15/12 cal row
Partner B :
6 double DB thruster @15/10kg
8 V up
24 double under

Change when each of them are done !
Timecap : 12 mins

B,
Complete 4 rounds/ person
Partner A : 15/12 cal row
Partner B :
12 USA swing @24/16kg
12 Goblet squat @24/16kg

Change when each of them are done !
Timecap : 12 mins

C,
For time
100 cal row
100 box jump @60/50cm
Complete in any order ! Split as You wish!
Timecap : 8 mins

Warm Up
2 rounds
1.5 min air bike, row, run, bike
20 glute bridges
10 gtoh + halo
5+5 plate thrusters
then some squat mobility and start warm up sets

Strenght (20-25mins)
Thrusters 4x8 reps, building in weights
Front Squat 3x5reps @mod weight
rest 2-3 min bwn sets

Metcon
3x3 min on / 3 min off
25/35 calorie row OR 22/30 cal AB or ski (target sub 2min)
10-15 push ups
max reps kb swings
1 machine per pair.

Voima
Deadlift 6x1
-rest 2min
-nouseva paino
-skaalaus 5x5

WOD
partner WOD you go, i go
12min amrap
1 Deadlift
3 sit up
5 wall ball
-vaihto aina kierroksen jälkeen

MODERATE HEAVY WEEK 12/13

WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION

8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded

• KIERROS ALUSTA TOISELLE PUOLEN

--

2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
2x5 ARM FRONT RACK ELBOW ROTATION +
5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
3+3 CLEAN HIGH PULL from HIP *full foot, on the toes
3+3 CLEAN HIGH PULL from MID THIGH *full foot, on the toes
3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL from BELOW KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL *full foot, on the toes

2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
2 CLEAN

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MUSCLE CLEAN from POWER POSITION + MUSCLE CLEAN
4[2+2]@up to 40% jerk-% pal 2min

---

FRONT SQUAT JERK *power jerk/squat jerk
3-4x1-3@up to 70% jerk-% pal 2min

---

BACK SQUAT
3x1@80-85% pal 2-3min

---

SNATCH PULL *first reps full foot
4x2@85-90% sn-% pal 2min

---

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 SIDE PLANK TWIST
10-15 KB SWING
10@HIP THRUST

2 x 8:00 AMRAP; rest 2:00 between
1-2 Rope Climb
2 x 10m Shuttle Run*
:30 Double KB Front Rack Hold @heavy

*Increase Shuttle Run each round by 10m. Resets to 2x10m for the start of second AMRAP
- RPE 7

OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll your choice
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups
-Rest as Needed b/t Sets-

40s on - 20s off x8 w/ partner, partners alter btw a & b:
a) amrap row
b) 8 jump over db + amrap db snatch

Result: number of snatches + cals rowed