WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

---

SNATCH *time cap 20min
1@climb to the maximum of the day, rest 2min

---

CLEAN + JERK *time cap 20min
1+1@climb to the maximum of the day, rest 2min

Power Clean + Push Jerk + Split Jerk

8 x ( 1+1+1 ) @ 60 - 80% OF C&J

Push Press in Split Position

4 x ( 2 + 2 )

Front Squat

3 x 3 @ 95%

Kilpailija suorittaa mahdollisimman nopeasti:
3 kierrosta

15 Wb
5 Devil Press

Wb: Naiset: 6kg pallo, 2,7m target, Miehet: 9kg pallo, 3m target
Devil Press: naiset 2x 15kg dumbbell, miehet 2x 22,5kg dumbbell

Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• AMRAP at 80% NT1RM

1. 3*1/1 arm bar, 10/10 bottom up march
2. 4*3 Double KB clean and press, 4*5/5 Goblet reverse lunge.
3. EMOTM 5’: 10/10 1 arm swing. EMOTM 10’: 1 TGU
4. After party : 3*15/15” Adductor side plank, 20” Superman hold

200 DL 100 kg
Partner WOD
You go, I go

4 rounds
10 cal bike
10 pull Ups
10 walking lunges

Clean Pull + High Hang Squat Clean ( Pocket level )

7 x ( 1 + 1 ) @ 65 - 75%

Split Jerks ( Rack or Blocks)

1 x 2 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 1 @ 80%
3 x 1 @ 85%

Front Squat

4 x 5 @ 85%

3 x 5

A: ring pull ups 30 for time
B: Sa Kb rows 2x15/arm
C: For time: 5-10-15-20-25-30-25-20-15-10-5 Rkb swings
D: DB biceps curls 1xMax