3 Rounds For Time:
800 Meter Run
30 Dumbbell Squat Cleans 22,5/15kg
30 Synchro Burpees

Time Cap: 33 Minutes

• Teams of 2
• Run Together
• Split Squat Cleans as Desired

Pause overhead squat 5 X 3

A: 8min emom 3x Banded squat jumps
B: Bench Press 3x8 sista setet amrap @72,5%
C1: Leg press 3set
C2: Lat pull downs 3set

Blokki 2 - Viikko 1

Taito-osio 10min

Voima

A1 Nojapunnerrus 3x8 (RPE6-7)
A1b Tuplahyppy kahdella boxilla x 4 (RPE8)
~2 min

B1 Z-press 3x8 (RPE7)
~2 min

B2 Kasakkakyykky 3x8 o/v (RPE8)
B2b Takareisiveto 8 (RPE8)
~2 min

C1 (Ring) Dip x 6
C2 Säärihyppy x 6
C3 Ristipolvipito + HBH 5s 2 o/v
3 kierrosta

Partner 1: 250/300-m row
Partner 2: 12 hang power snatches
– Partners rotate after the row and
snatches are completed.
– Partners perform 5 synchronized
bar-facing burpees before rotating.

WU 1 3 x 3mi:
Ergo

WU 2 30/30 x 8, 2 rnd:
1) Y-pull+ press btn
2) banded external rotation
3) wall Angel
4) lapaveto

Every 2min x 5:
Bench press 8-8-6-6-4

Every 1,5min x 12:
1) 10-12 biceps curl
2) 8-12 Z-press
3) 15-20 push up knee down
4) 10-15 banded triceps push down

"WodLiiga"

5 rounds for time:
6 Sandbag Over Shoulders 60/40kg
20m Dual KB Front Rack Carry 24/16kg
3 Wall Walks
20m Dual KB Front Rack Carry 24/16kg

Block Jerk ( Nämä clean & jerkkien tilalla )

3 x 2 @ 70-73%
1 x 1 @ 80-83%
1 x 2 @ 75-78%
2 x 1 @ 85-88%
1 x 2 @ 80-83%
3 x 1 @ 90-93%

Send off 2:00

Front Squats: 4 sets x 5 reps

Romanian Deadlifts: 3 sets x 8 reps
Bulgarian Split Squats: 3 sets x 10 reps (each leg)
Plank: 3 sets x 30 seconds