A. Snatch Grip Pulls 5 x 4
80% 85% 90% 95% 95%

B. 4 x 8 BS 1 1/4
55% 60% 65% 65%

C. Sinlge Leg Romanien DL 8 each side 20%
DB Bulgarian Split Squat 8 each side
Gluten Ham raise 6
Repeat 3 times

Metcon 21 - 15 - 9
KB Swings
Goblet Squats
ALT Lunge Jumps

A. 10 times each side – Band rotation low to high
20 Reverse V-ups
10 times each side – Band rotation high to low
Repeat 3 times

B. 10 Strist T2B
15 Weighted sit ups
45 sec Side Plank
Repeat 3 times

C. 10 each side Landmine Rotational Punch
20 leg lifts
8 each side Landmine bar toss
Repeat 3 times
D. Cardio session 45 min

Box-kyykky 12x2x60%
Suorinjaloin mave 5x12-20
Reverse Crunches 5xmax

Snatch complex: x10 @ light weight
1 Halting snatch DL 3 sec paus
1 Hang snatch pull
1 Power snatch + OHS
+
Back squat 10rm of today + 2 deload sets @ 90%
Bench press 10rm of today + 2 deload sets @90%
+
3 rounds for quality:
Double kb front rack reverse lunges x 8/8
Strict Dips x10-15 addweight if possible
Strict chin ups x10-15 add weight if possible
+
3rft:
15 Burpees
10 Boxjumps

Amrap 3'
2 ring mu
25 Ft dual dumbell front rack walking lunge
Rest 1'
Amrap 3'
2 ring mu
25 Ft Single dumbell oh walking lunge
X 2 sets
Dumbell 24kg

Maksimi määrä sitä ittee

Team wod 1:
3,2 km run
100 pull ups
100 stoh 50/35kg
100 backsquats 50/35kg
15min time cap

Team Wod 2:
40-30-20
DB snatch
Burpee Box jump overs 50cm
Ohs 50/35kg
Time cap 8min

Team Wod 3:
15m sled pull 175kg
1-2-3 rope climbs 3,5m
15 m sled pull
Partners hold 80kg barbell above ground during rope climbs

Team Wod 4:
In 90 sec:
1: 12 clusters 40/30kg
2: 10 power snatch 50/35kg
3: 8 thrusters 60/40kg
4: 6 gtoh 80/60kg
5: amrap front squat 100/70kg

A) Strength
Pull ups
5-5-5-5-5
Between pull ups
3+3 Heavy DB box step up
3+3 Box step jumps
12 kb drag thru

B) Cardio
EMOM 18min
1. 10 wall ball + 10 sit up
2. 10 box step up + 5-10 push up
3. 10 KB swing, OH + 10-20 plate twist
4. 10 Goblet squat + 6-12 side plank dips
5. 10 c. row + 10 shoulder taps in plank
6. REST

Alternate A1 / A2

A1. Push press – 4 to 6 x 4 @ 78+% (2-3 RIR), rest 1:30 before B2

A2. Strict chest-to-bar pull-up – 4 to 6 x 4-6 @ RPE 8 (2 RIR), rest 2:00 before B1

AM: 40 min
60 s. run/60 s. walk
HR 123/162
5.75 km

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 34

2.WL
A. EMOM10
2 Snatch
%
1-4 minutes: 70-75% - 41
6-7 minutes: 75-80% - 44
8-10 minutes: Build up to heavy double - 46 48 50

3.Strength
3 sets of:
5+5 Walking front rack lunges - 57.5 kg
New set every 3 minutes

4.Accessory
EMOM9
1. 5+5 Side plank + rotation with DB - 2 kg
2. 5s L-hang + 5 Strict toes to bar + 5s tuck-hang
3. 4 TNG snatch grip deadlift x 85-90% snatch 1RM - 50 kg