3-6-9-12-15-18-... reps of:
* Push-up
* C2B
* burpee

12min time cap.

100 leukaa aikaa vastaan

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

For time, 20-15-10-5 of:
* power snatch (45/30kg)
* S2OH (45/30kg)

For 8min EMOM:
0: 5 snatch
1: 4 snatch
2: 4 snatch
3: 3 snatch
4: 3 snatch
5: 2 snatch
6: 2 snatch
7: 1 snatch

Start light and increase weight so that the last snatch is heavy.

A.M.R.A.P. 20'

► 10 Push Press
► 10 KB Swing
► 10 Box Jump

Burgener 4 rds
WU
3 rds
15 squat
15 supine bridge
15 superman

strength push press 5-5-5-5-5
70-75-80-85-85

WOD rx
21 OHS 42,5 kg
42 sit ups
15 OHS 42,5 kg
30 sit ups
9 OHS 42,5 kg
18 sit ups

WU
50 SDHP 30 kg
3 rds
10 squat
10 superman
10 sit up

strength deadlift
4 x 70 kg
2 x 5 x 110 kg
2 x 5 x 140 kg

WOD rx
15 min EMOM
1+5 clean+front squat 60 kg
5 KBS 32 kg

Triplet of the following for 5-6 rounds: (not for time but push pace)
Ring Dips x 12 (Full ROM)
Perform 3 reps of Power Clean, Hang Power Clean and Squat Clean and then go right into 5 reps of Front Squats with same bar
Roll outs x 10 1 in front, then 4 on each side (lateral) and 1 straight each round. Go slow and full ROM each rep.
This is a lot more slow and steady with Big ROM and a lot of control.. use a bit of weight on the Cleans but nothing crazy.

20 min EMOM
5 back squat 50 kg
5 high box jump