For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps <- 115
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps <- 45
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps <- 75
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps <- 115
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps <- 115
20 Knees to elbows
135 pound Front squat, 20 reps <-95

39:08

This was a long one.

21-15-9

Thrusters #95/65
Pull-ups

WOD Prep
3 rounds
100m run
5 DB man makers (increase weight each round til you get to your workout weight)

WOD
With a partner:
400m run (together)
50 DB man makers 50/35
Rest 1:30

400m run
40 DB man makers
Rest 1:00

400m run
30 DB man makers
Rest 0:30

400m run
20 DB man makers

• run is done together. Both athletes must be back from the run before starting the man makers.

• only 1 partner working on man makers at a time. 1 partner works while other rests.

• man makers can be split up however you like

Five sets at 50 % of your power snatch 1 rm
1 x high hang power snacth
1 x hang power snatch
1 x power snatch

A) Muscle snatch

5 sets of 3 muscle snatces. Every 2:30.
- Tavoite on säilyttää hyvä veto yläselässä koko vedon aikana.
- Korosta hyvää ryhtiä ja ponnistusta jaloista/lantiosta.
- Käytä ”moderate” painoa, jotta tuntuma tankoon säilyy vedon aikana.

B) Snatch

5 sets of power snatch + hang power snatch. Every 2:00
- Korosta hyvää ryhtiä ja terävää ponnistusta
- Säilytä hyvä veto koko liikkeen ajan.
- Moderate-heavy paino, mutta vältä pummeja.

C) Squats

Back squats, 6 x 3 @ 70%. Ekassa 3s stoppi pohjassa.
- Sisäänajajille ”moderate” paino.
- Muistakaa laskea 90% 1RM arviosta.

D) Box hypyt

Korkeat boxihypyt, yhteensä 14-16 kpl.
- 2-3 hypyn sarjoissa
- ”Landaaminen” asentoon, jossa lantio on korkeammalla kuin polvet. Toisinsanoen ”varttikyykkyyn”

OFF-SITE WORKOUT

---

Metcon (quality)

3-5 rounds for quality of:

2:00 min of pistol squats
:20s rest
1:00 min plank hold
:20s rest
2:00 min of turkish get ups
:20s rest
1:00 min plank hold
:20s rest

---

WARM-UP:

---

2-3 rounds: 1min narrow stance squats, 1min TGU, 1min plank to side plank, 1min leg lift pistol squat

2 kierrosta
200m juoksua
10 kyykkyhyppyä
10 kasakkakyykkyä
10m kyykkykävelyä

http://

AB 4mins Easy
*sprint last 10sec of each minute
+
2 Sets Each
10 Dual Kettlebell Clean
5 Burpee High Jump (perform burpee and jump as high as you can)

5min amrap
5x HSPU
10x Box jump overs
3min rest
5min amrap
5x Hang power snatch 35/25kg
10x burpees
3min rest
5min amrap
5x Double Kb front squats
10x Push ups

12-15 Min EMOM of:
1st Min
One-Arm KB Swing Snatch (32/24Kg) 12 reps (6/side)
2nd
Double KB Clean & Jerk (2X24/16Kg) 6-8 reps
3rd Min
Rest