140 min
Warm up for 20 min

1.MU
- Drills
- MU 28x1

2.Gymnastics capacity
AMRAP12:
12 DB bench press 2x30/22.5kg > 13.5 kg
42 DU
12 Toes to bar
42 DU
Reps: 3 rounds + 6 BP

3.Strict pulling & pushing
9-7-5-3-1 Strict chin ups
- 5x5 kg, 3x10 kg, 1x15 kg
* After each set do:
8+8 One arm seated strict DB/KB press - 11.5 kg
20 s. L-sit hold

AM: 40 min
90 s. run/60 s. walk
5.9 km, 6.47 min/km
127/161

PM: 145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 30 (singles)

2.WL
A. Every 90 s. x 4
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
x 73-77%
- 40 42.5 42.5 42.5 kg

B. Consistency work for snatch:
Every 30 s. x 10 (for 5 minutes)
2 TNG Snatch
x 60-65%
- 35 kg

3.Strength
A. 3 sets of:
8+8 Reverse back rack lunges
- 47.5 kg
New set every 3 minutes

B. 20-18-16-12-10 One leg deadlift
- 16-20 kg
* After each set do: 3+3 Windshield wiper abs

Mobility

21-15-9 reps for time of

• Snatches
• Chest-to-bar pull-ups

♀ 55 lb. ♂ 85 lb.

3 rounds
10/8 cal bike or row
5 inchworms
10 passthroughs

Barbell warm up (empty barbell)
2 rounds
5 deadlifts
5 hang clean
5 front squats
5 strict press
5 push press
5 backsquats
5 good mornings

Warm up bear complex for 5:00

Start WOD by 8:55am

Partner WOD
1000m Row
50 bear complex 95/65
2000m bike
50 bar facing burpees
800m Run

*split work however you like. 1 person works 1 person rests. Have to finish all movements before moving onto next.

*35 min cap

Snatch pull 7-5-3-5-7

100%-110%-120%-110%-100%

EMOM × 21' OF:
1' 12/8 CAL BIKE OR 18/12 CAL ROW
2' 10/8 HSPU
3' 100MT RUN

4x3
Snatch pull maasta jarruttaen tasaisesti. Myös palautus maahan jarruttaen. Ylöspäin 5 s ja alaspäin 5 s. Uuteen toistoon lähdetään ilman taukoja eli tanko liikkuu 30 s yhtäjaksoisesti.
Paino lähellä omaa 1 rep max

Power snatch (under knee) + snatch +ohs

Three sets of ten lat pulldowns.