Warmup
400m run or 500m row
Then
Barbell warm up
5 deadlifts
5hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat
X 3 (increasing in weight each round)

Partner WOD
100 Deadlifts (135/95)
400m run
50 Thrusters (95/65)
400m Run
100 Power Cleans (95/65)
400m Run
50 Snatches (95/65)

*runs are done together. Split barbell movements between partners

*500m row for run

Post max weight

Tunti pidetään RNC matolla.

155 min
Warm up for 15 min

1.BFLY/CTB
- BFLY x 70
- Praciticing rhythm through bigger butterfly

2.WL
A. Snatch
1x3x80 % 42
1x3x85 % 45
1x2x90 % 48
1x2x95 % 51
1x1x97 % 53
1x1x97-100% (55 xxx)

B. Snatch consistency work
Every 20 s. x 12- alternate between 1 & 2 movement
1) 2 TNG power snatch x 60-65 % - 30
2) 3 Bar facing burpee

3.Squats
3x80 % 71
3x85 % 75
3x90 % 80
3x75 % 67
- New set every 3 minutes

4.Accessory
EMOM6:
1) 10 Snatch grip TNG deadlift x 70-75% of snatch 1 RM - 40 kg
2) 7+7 Double DB reverse lunges - 2x15 kg

Rest day
Töissä klo 8.30-20.55

Run 800 meters
10 Pull-ups
30 kg Front squat, 30 reps
30 leg lift
30 kg Power clean, 30 reps
20 Pull-downs (68 kg)

Run 800 meters
10 Pull-downs
3 Pull-ups
30 kg Front squat, 30 reps
30 leg lift
30 kg Power clean, 30 reps

Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

GRT(25)
Run, walk, row, bike for 20:00 minutes-record distance.

Finisher
50 double crunch
1:00 quad stretch

5 kierrosta
100 x 50 cm boksille askellus
10 x 30 kg slam ball olan yli lattialta
10 kg painoliivi/reppu

30 min AMRAP

first 10 min "Cindy"

5 x Pull Ups
10 x Push Ups
15 x Air Squats

After that, 10 min

5 x HSPU
10 x T2B
15 x DU's

After that, 10 min

5 x Deadlift 115 kg
10 x KB Swings 24 kg
15 cal Row

Finnish the round before moving to next 10min set

EMOM x 10:
3 snatch grip push press