10 Round For Time :

200/180m Row ( reset before every set )
15 Push-ups
10-1 Deadlift 100/70kg

TC 18

• Lets aim to complete the row in the same amount of time each round. We can pace this in a way that will allow us to push our push-ups and deadlift sets.

• Aim to complete the push-up in 1-3 sets each round.

• Aim to complete the deadlifts in 1-2 sets each round.

• With lots of transitions in this workout, lets be urgent moving station to station.

Build In 20 minutes 1 RM

3 Rounds :

1:00 Row Damber 10/8
8 RDL with / DB`S
10 Hollow Rock
5 Strict Pull-ups

5 x 3

3 kierrosta
3 min ab/echo
3 min ski
3 min row

max cal

A:
Skill Primer
Tall Snatch, BTN Snatch Grip Push Press & OHS (5-8 sets x 2+2+2)

B:
Power Position Snatch & Hang Snatch
(8 sets x 1+2 / 60%-70%)

Partner Workout By WodLiiga

Varied intervals x 4 sets:
A. 30/25 cal row
B. 10 pull ups
C. 12 dual DB hang cleans 35/25 lb
D. 20 sit ups
2 min rest
Change the order of movements for every set.

6 x 5

LÄMMITTELY
1. Takaketju - etuketju
2. Ylivienti kuminauhalla
3. Lisko kierto oik.
4. Lisko kierto vas.
5. Lähentäjä toispolviseisonnassa oik.
6. Lähentäjä toispolviseisonnassa vas.
7. Lonkkien kierrot istuen
8. Lantionnosto + jalkojen irrotus

VOIMA
Takakyykky 3x12
Pystypunnerrus 3x12
Lepo sarjojen välissä 45-60s.

AMRAP 7
Lankussa kk siirto x12
Russian twist kk x12
Punnerrus kk kosketuksella x6