DB seated box jump

3 x 3, go every 1:30-2:00

You don’t need a high box to jump on here, just land taller (with less knee bend) to increase the height)
– Use DBs no heavier than 5-10% BW in each hand
– IF you’re nervous that you might miss the jump, you can do these as DB squat jumps

tempo power clean, focus on power position

power clean + TNG push jerk

Benchmark WOD Grace
30 clean & jerk for time @40/60kg
T.C. 7'

10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.

10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 20-30sec Ring Support
2) 10-30sec GHD Supine Hold
3) 5-15 Bar Hanging Hip Touches

RPE 3 to 4

4 rounds for consistency:
5 HSPU or 10 m HS walk
6 pull ups
8 dual DB front squats
15 m dual DB suitcase walking lunges

6-8x1+1+1
Hang squat clean
Front squat
Jerk

E90-120s
Moderate to heavy

7x2+2
2 hang snatch + 2 overhead squat

Build to moderate heavy of the day

LUNGES

Every 3min x3
8+8 back rack lunges

• huomaa pienempi toistomäärä