50 KB sumo deadlift high pulls (16/24 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.

Scaled WOD
3 rounds for time with a partner:
40 KB sumo deadlift high pulls
30 knees-above-hips
20 dumbbell shoulder presses
– One partner works at a time; share work as desired.

TBD - will be specified on Thursday 28.2.

power clean + paused push press + paused push jerk practice

7' AMRAP
5 power clean @ 40/30kg
5 lateral burpee
5 push jerk
5 bent over row

3 min on 1 min off
@ easy steady pace
2 rounds (for 32 min total):
A.
10 alt db hang split snatch
10 abmat sit up
B.
10 cal bike
3 squat snatch light weight
C.
3 bear complex light weight
10 lungers body weight
D.
10 hang power clean db
10 superman

Run
Tempo:

10min PK
+
20min nouseva VK (epämukava mutta ylläpidettävä)
+
15min PK

"ISABEL"

30 snatch for time. @61/42,5kg

TARGET UNDER 3MIN / TIME CAP 6MIN / SCALE WEIGHT IF NEEDED

Plyometric

4 Rounds For Quality:

• 4/4 Front Foot Elevated Split Jumps (pieni stoppi toistojen välissä. Ei putkeen niinkuin videossa) -rest 30s-
• 3 Muscle Clean (build up) -rest 2min-

Power Clean

Build to days heavy 3RM Power Clean from blocks (above knee)
*Drop and Go

Into,
EMOM 5:

• 1 PC @days heavy 3RM (from floor)

Clean Pull

• 3x3 @110-120% From 1RM *rest 2-3min between

Metcon

3 Sets:

• 25 Cal Row
• 20 Hspu
• 25 American KB Swing @16kg
• 20m HSW

• 25 WB

• Rest 3min between sets-

Accessory

A) 3-4x For Quality:

• 10/10 DB Preacher Curl
• 10/10 KB Gorilla Row

B) Optional 3-4x For Quality:

• 10 Standing DB Front Raise
• 10-15 Lu Raise

Amrap 12’
12 Single DB lunges @22,5/15 kg
12 Single db hang clean&jerk (6/6)
12 alt. V sit up (6/6)

Rest 2’

Amrap 10’
10 wall ball@9/6kg
10 cal machine
10 renegade row (5/5) 2*22,5/15 kg

Rest 2’

Amrap 8’
8 burpee pull up
8 bear hug sandbag squat @45/30
8 shuttle run (1rep=10 meter)

Open 25.1 prep

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