Use 10 minutes for drills before starting section ”A” or ”B”.
- Find the weakness
- Fix the weakness

A) Snatch

In 20 minutes, build up to a heavy, but fast set of (Snatch hi-pull + 2 snatches)
- 2 x same weight before adding more weight
- No tng, no letting go

B) Clean and jerk

In 20 minutes build up to a heavy, but fast set of Clean hi-pull + clean + jerk
- 2 x same weight before adding more weight
- No tng, no letting go

C) Back squats

4 sets of 6 back squats @ 50% (light/moderate)

4 rounds for time:
15 cal row
5 power cleans (135/95 lbs)
5 bar facing burpees
5 front squats (135/95 lbs)
5 chest-to-bar pull-ups

(Workout copied from WODWell)

21-18-15-12-9-6-3 reps for time of:

• Front squats
• GHD sit-ups

♀ 125 lb. ♂ 185 lb.

Three sets of fifteen reps of calf presses.

45 min
3 min run/1 min walk
7 km
HR 128/156
6.29 min/km

4 rounds for quality:

12+12 split stance romanian deadlifts with dumbbells
15 hip thrusts with kettlebell
8 GHD leg raises + 10 sec. hold at the top

70-80%

50 cal Air Assault Bike For Time
Timecap 03:00 min

Amrap30
Bike erg
Every 5min: 15 bicep curl, 15 shoulder press, 20 v-ups. (with barbell)

Pendlay Row 5x8 (noin 40-50%, räjähtäviä)

Suorinjaloin mave lattiasta 5x5 (kevyt/noin 50-60%)
-LANTIO!!!

Sivutaivutukset 5x20 / puoli

Band-pull-aparts 4x15
-2s stoppi rintaan