100-75-50
DU
21-15-9
dbl DB clean 12,5kg
V-ups
(10min cap)

Every 90 sec for 15 mins
1. 8 back squats 65% -> 60kg
2. 30sec low plank + 20sec low to high plann

AMRAP 6
2-4-6…
Hang snatches 30kg
Jumping lungees each leg so 4-8-12 etc.
T2B

Rest 2 min

Repeat in reverse for time (6min cap)

Skill: windmill

Wod - Strength

Emom 12’
1: dual KB deadlifts x 12
2: dual KB press x 12
-1 min rest
Emom 12’
1: dual KB SDHP x12
2: dual KB floor press x12

Skill - Muscle snatch, Saksivala & Jerk balance.

A) Snatch practice

EMOM for 10 minutes: 2 Power snatches @ 60-65%

B) Clean and jerk practice

EMOM for 10 minutes: Clean + 2 jerks @ 60-65%

EMOM 10

1 minute : 7 Double Dumbbell push press
2 minute : Max Calories Bike erg.

Result is total Calories.

Reps and weight as follows

4 x 5 70% from 1RM
1 x 3 75% from 1RM
2 x 2 80% from 1RM
1 x 1 90% from 1RM

4 x 4 V.1/120s

Tekniikkaa + työsarjat

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!