2 Rounds
3min amrap
7 Power snatch 40/30
14 squats
3min rest
3min amrap
7 TTB
7 box jump overs
3min rest

A: 8min emom
3x plyo push ups
B: Bench press amrap@70kg
C: Shoulder press 3x5
D: strict chin ups 3set
E: Dips 3set

• 2 rds:
  1min.: Row/Bike/Run
  5 Walk out + Push up
  10 Air squat

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up/down dog
  5+5 Scale w/ stretch

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Overhead squat
  6 Press behind neck

• 3x 3-position power snatch
  Add weights...

• Mobility...

WOD
50x KB/DB deadlift
50x sit up
50x box step up
50x KB/DB thruster

WU
6-8min. at easy pace
10x KB/DB swing
10x air squat
10x sit up
10x good morning
+
2rds
6x KB/DB deadlift
6x KB/DB thruster

Maastaveto 6 x 2 x 80%

Penkkipunnerrus

4 x 4, AHAP

Raakarive + Raakatyöntö

7 x (1+1) x 65-75%

A,
3-Position Power Clean + Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

High Hang + Hang + Floor
2 sets of 2x(1+1+1+1)
3 sets of 1x(1+1+1+1)

Use 60% 1RM for the sets of 2 and 65% 1RM for the singles. Perform the jerk only after the clean from the floor.

B,
4 rounds for time of:
5 Man Makers @22,5/15kg
15 Chest-to-bar Pull-ups
100m Farmer carry

Goal: sub 20 mins

C,
3 rounds for quality of:
10 Ring Walk Outs
10 L/10 R Paloff Press
10 Hip Extensions
10 L/10 R Teapots, pick load

Ring Walk Outs or Barbell Walk Outs
Hip Extensions- add weight if needed

Askelkyykky 5x
Lantionnosto lisäpainolla 5x12
Sjmv käsipainoilla 5x10
Istumaannousu lisäpainolla x200

Mobility