1.) Muscle snatch, no hook/contact + snatch balance 4 x 3+3
2.) Tall snatch 5 x 3
3.) Hip/dip snatch 6-8 x 2
4.) Jerk off rack 6-8 x 2
5.) Back squat 3,2,3,2,3

Alkulämmittely 10min

• Hölkkä 600m
• Ilmakyykky x10
• Burpee x5
• Pystypunnerrus kepillä x10

Voima

• Takakyykky 5x5 toistoa. Tempo 3-1-0-1, nousevat painot, 2min tauko sarjojen välissä
• Pystypunnerrus 5x5 toistoa, nousevat painot, 2min tauko sarjojen välissä

AMRAP 20min parin kanssa

• 12kg pallon nosto olkapään yli x30
• 12kg pallolla rinnalleveto kyykkyyn x20
• Burpee pallon yli x30
• Juoksu 600m

Toistot saa jakaa vapaasti parin kanssa

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:30 bike (easy/mod pace)
7+7 single arm db thrusters
7 up downs (burpee without "push up")
4+4 lunge elbow to floor strech
then
wod prep for 1 set
:30 mod air bike or row
7 thrusters @wod weight
4 bar facing burpees

Warm up

Over head mobility
swings
waiters walks

Part A

10 min EMOM

Push jerk: choose reps you can maintain with good form

Odd: left
Even: right

Part B

6 min AMRAP

strict press
bicep curls (double hand)

Choose reps that will allow you to keep moving

Part C

In pairs

8 min AMRAP

15 mountain climbers (each leg)
10 swings
5 burpees

Back squat

10 x 3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

Time cap: 15 min.

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Then

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Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

40 KB snatch
20 cal ski
40 KB Goblet squat
20 cal ski
40 KB c&j
20 cal ski
40 KB swing
20 cal ski

20min hölkkä
5min kävely
15min hölkkä
5min kävely
10min hölkkä

4 rounds for time
20 Air Squats
10 Cal Row
5 Wall Walks

• Rx+: Wear a vest

Triset!
4 working sets!

Bent Press x 6 each
Rest 30s.
Zottaman Curls x 8-10 each 2s down
Rest 30s.
Single Arm Front Rack FFE Split Squat x 10-12 each 3s down
Rest 60s.