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

Back to back Dumbell" Jackie" with partner (YOU GO, I GO)
1000m row
50 DB thruster @2x15/10kg
30 pull up

3 min REST

30 pull up
50 DB thruster
1000m row

Timecap: 30 mins

Build up

10rds
9 Single arm thruster (vaihto kierroksittain)
35 Object over Jump

skaalattu
6rds
6 thruster
15 object over jumo

145 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. High-hang snatch
4x2x85-90 % / "0-0.5 reps in the tank"
New set every 3 minutes
- 46 kg

B. Snatch pull with 3 s. first pull
4x4x95-100 % of your 1 RM snatch
Rest 2 min between sets
- 55 kg

C. Snatch balance
3x2
"0-0.5 reps in the tank"
New set every 2 minutes
- 40 42.5 45 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. GHD hip extension with snatch grip barbell - 5 kg, 15 reps
3. Wall facing HS hold + shoulder taps - 20 reps

5x30s row
1 min rest between sets

Result is total metres

Power Snatch + Jerk behind neck (snatch grip) + OHS

2 x (1+2+1)@70%
2 x (1+2+1)@75%
2 x (1+2+1)@80%
2 x (1+2+1)@85%

A: Squat Clean 8x2
B1: Front squats 3x3
B2: strict chin ups 3xMax

Pre-WOD:
-Work Up To A Heavy Set of 3 Push Press

WOD - Tabata-20 seconds on/10 seconds off
- Push Press (#95/65)
- Double Unders
- KB Swings (#53/35)
(4 Rounds of each; 2X)

Penkki 6x4x75%
Pystysoutu kumpparilla 4x12-20
Ojentajat niskan takaa 4x6-12
Band-pull-aparts penkillä maaten 4x12-20