Wodliiga

17.5km

AMRAP 12
3 goblet squats @20/16kg
6 pull ups
16 kb swing @20/16kg
6 goblet squats
6 pull ups
16 kb swing
9 goblet squats
6 pull ups
16 kb swing
…etc

rest 2min

AMRAP 12
3 wall ball @9/6kg
6 burpee box step ups
16 abmat sit ups
6 wall ball
6 burpee box step ups
16 abmat sit ups
9 wall ball
6 burpee box step ups
16 abmat sit ups
…etc

30 MIN

• 1 min erg
• 3 Wall walks
• 10 Alt hang clean and jerk 17.5 kg

5 rounds, each round for time, of:
Row 400 m
4 Rope Climbs
rest 90s. in b/w

3*10
DB Bench press
KB Row
DB press
DB Fly

Ring dips
5-5-5-5-5-4
rest as needed
use bands or weights

A,
Back Squat 1x2

Use the heaviest weight you can for the set.

15 mins to build up to a heavy set of 2 (80-85%).

B,
4 rounds for quality of:
Jump Rope, 1 min
Handstand Walk, 2 mins
Sandbag Ground-to-Box, pick load, 3 mins

Handstand Walk / Hold Practice

Goal: Complete at an RPE of 6-7/10. Treat this as a "skill" day with some fun sandbag work tossed in the mix. Load should be moderate on the sandbag allowing for steady movement. If possible, alterntate reps with a partner on the sandbag.

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 8RPE (heavier than last week)

Paused overhead squat
4 sets of 2 reps with a 2 sec pause at the bottom work on balance in the receiving position - 80% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up - try and keep these to 5 seconds

Additional extras
Side plank clamshell 3 x 8 each side -

Strict pull ups - 3 x 10 (use a band that allows you to do 10 pull ups unbroken)
Barbell bent over row - 3 sets of 10 @ moderate load

Penkki 6x3x70%

Vauhtipunnerrus 5x5 (noin 40%)

Yhden käden kulmasoutu 3x20 / käsi
-semikevyt