Find 1RM of

Power snatch

3 sets of:

1 tempo halting snatch pull + power snatch

Set 1: @60% 1RM power snatch
Set 2: @65%
Set 3: @70%

Partner Chipper for Time (YGIG):

The other does 15 burpees and the other stays in HS hold position

28 HSPU
20 DL 110/85kg

16 box over with DB 30/22,5 kg

14 C2B

The other does 15 burpees and the other stays in HS hold position

28 T2B
20 DB Snatch 30/22,5 kg
6 Rope Climb

The other does 15 burpees and the other stays in HS hold position

8 MU
12 Sandback / D- ball Shoulder overs
16 m HS Walk


The other does 15 burpees and the other stays in HS hold position

☠️And Then Same but Backwards☠️

TC: 50 min

A: SL standing hamstring curls 3x10/ben
B: Leg press 5-5-5+
C: Bench press 3-3-3 @rpe7-8
D: Supinated lat pull Downs 3set
E: Z-bar Preacher curls 2set
D: SA biceps Cable curls 1xMax

**EMOM 18

1 Minute : Row 12 - 16 Cal
2 Minute : Box Over Burpees 12-16
3 Minute : Bike Erg 12-16 Cal

Valitse kalori/toistomäärä joka on sama jokaisessa pisteessä.

4x3(70-80%)
3x2(80-90%)
2x1(90+)

4 rounds of:

6 clean grip deadlift @70% 1RM
3x3 DB squat jump + box jump

Rest 2 min between sets

Work up to a heavy

1 power clean + hang clean

Partner Workout

FOR TIME
40/32 cal row
4 rounds of “Cindy” (2/2)
40/32 cal row
4 rounds of Dumbell “DT” (2/2)
40/32 cal row
4 rounds of 20 DB Hang snatch + 40 DU (2/2)
REPEAT , NO REST
Dumbell @22,5/15kg

Timecap : 36 mins

A, Strength:
1.Superset x 3
-Single Leg Extension x12-10-8 / leg
-Single Leg KB Hamstring Curl x12-10-8 / leg

1. 3 sets:
   -Dual DB Hack Squat x12-10-8
   After each set: max DB Sumo Squat Pulse @1xlight

2. 3 sets:
   -Single Leg Calf Raise with DB x12-15 (3sec down)
   -Single Leg Tibialis Raise with KB x12-15 (3sec down)

Extra WOD: 2 Rounds (5:00 ON / 2:00 OFF)
-30 DU or SU
-10 KB Front Squat
-30 DU or SU
-10 Russian Swing
-30 DU or SU
-10 KB Cluster
@2x12/16 KB