18’ AMRAP
6 Hang power Clean 60/40
6 STOH
6 Burpee Pull Ups

(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Squat Clean + Front Squat + Jerk
Scaldati progressivamente e poi in 4 sets sali sino ad una (1+1+1) pesante ma che non sia un vero e
proprio 1RM. Poi con il 90-95% di quel carico fai altri 2 sets.

Push press 5x5

Polvelta voimatempaus 5x3@40%

Snatch Balance 3@70%, 3x3@75%

Boksihypyt 5x4

Russian twist 4x30

"Omatoiminen WOD"

4-5rds:
1min Air runner
Rest 1min...
1min Ski
Rest 1min...
1min Row
Rest 1min...
1min Bike erg
1min Rest...

*Go sustainable pace!

"Omatoiminen WOD"

A.
Row 3-5min.

2 rds:
5-8 Ring row
5-8 Deadlift
5-8 Shoulder press/Push press
5-8 Burpee over bar

Mobility...

B.
Amrap 6min.:
3/2 Rope climb
3-6-9... STOH (50/35)

Rest 5min...

Amrap 6min.:
3 DL (120/80kg)
7 Burpee over bar

• 2 Blocks of 8 Interval of:
Assault Bike 20’’ @ max effort
10’’ rest each interval
4’ rest each blocks

Wattbike 45 min

Skill: Snatch drills

Wod: “Randy”
75 power snatch@35/25

Wod: have a plan how to break this up ! Also there are a lot of reps , make sure you maintain form and keep tension and keep your set up solid.

Warm up
1 Minute Slow Row 
1 Minute Active Samson

1 Minute Medium Row 
1 Minute Active Spidermans

1 Minute Medium Row 
1 Minute Push-up to Down Dog

followed by…

“Dumbbell Warmup”
(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(10:00-20:00)
Couch stretch 2:00 ea side
Pigeon 2:00 ea side
Shoulder distraction(banded) 1:00 ea side

Skill/Teaching(20:00-30:00)
Bench
Bent over row
Reverse lunge

W.O.D(30:00-60:00)
4rds
Building in weight
12 db bench press
12 db bent over row per
12 reverse lunge(wide base...think squat width)
then
100 band pull aparts

Core(7)
4rds
5 v ups
5 leg raises
20 flutters(2ct)

Finisher
1 min chest opener per
1 min bf stretch
1 min quad per