160 min
Warm up for 20 min

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

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x75-80 % / "1 reps in the tank"
- New set every 3 minutes
- 55 55 57.5 57.5

B. Clean pulls with 2 s. pause below the knee
3x3x95-100% of your clean 1 RM
- 90 s. Rest between sets
- 70 kg

B. Split jerk > push jerk
4x3
"1 reps in the tank"
- New set every 3 minutes
- 55 55 57.5 57.5

3.Conditioning
Barbell cycling efficiency
AMRAP10 for quality:
8 Power snatch 45/30 kg > 25 kg
8 Bar facing burpees
Reps: 6 rounds + 4 snatch

4.Core and shoulder health
- Not done

Emom 30
1. 12 x ohs (40/25 kg)
2. 3 x clean (90/60 kg)
3. Rest

Käsipainoilla 3kierrosta
A.1) shoulder press penkillä istuen x10
A.2) hauiskääntö x10
A.3) ranskalainen punnerrus penkin päältä (käsipaino maahan) x10
A.4) penkki punnerrus x10

5 x 5 narrow grip bench press

• 3 sec count on the way down, 1 sec pause on the bottom
• leave two reps in the tank
• rest 3 min btw sets

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

RCVR(30)
walk, jog, bike, stretch

Finisher
1:00 min pigeon per side

6 rnds
Emom
10 box jumps
10 t2b
15 Wall ball
7 power clean @60 kg

For time

100 box jumps
100 cal assault bike
100 wall ball
100 db oh lunges

Partition in any way. Time cap 35 min.

Squat clean & jerk
5x3

AMRAP 12

25 Wallball
25 Box Step-Ups
25 Push Ups

Uuden vuoden wod by Kia-Kinkki 🤰🥳💥💣

Buy in 2021 kg (dl, bs, fs...)

30 cal ski
29 slamball
31 cal row
30 db snatch @15kg
31 cal bike
30 box step over
31 cal ski
31 kb swing
30 cal row
31 burpee
30 cal bike
31 wallball

Cash out 2020m assbike