Group DROM
OH duck walks

Snatch complex warm up:
5rds
3 muscle snatch + 3 snatch drop

Snatch - 15mins to build to RPE8

Snatch high pull + hang snatch (2s at bottom) + OH squat

Clean and jerk complex warm up:
3rds
3 Muscle clean + 3 tall clean + 3 press in split

Clean & Jerk - 15mins to build to RPE7

3 Clean pull + hang clean (3s at bottom) + split jerk (3s pause)

135 min

Skill: BMU practice for 20 min

2.SPP (Conditioning)
A. 5 rounds, each for time
15 cal Assault bike
12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
9 hang squat cleans
6 push jerks
3 ring muscle ups > 2 bar muscle ups
Start a new round every 5 minutes > 6 minutes
Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
Result: 4:26 + 4:39

1.Strength

B. Alternate between B1 and B2 for 4 rounds
B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
35 40 42,5 47,5 kg
B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
35 35 35 35 lbs

C. Additional: strict ring MU practice for 20 min

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

-Buy In-: 5/3/1 Squat Wk 1 Cycle 7 (started over from cycle 6 due to extended time off)
195x5, 225x5, 255x5+ (16)

WOD
3 Rounds for Time:
50 Squats
20 Toes to Bar
10 L-Hang Pull Ups
-did something kinda resembling a L-hang pullup. Gotta work on these.

-Cash Out-
20 Unbroken Dumbbell Thrusters – As Heavy as Possible
-first set with 30# DB
-did another set w/ 35# DB

8' EMOM
3 pow clean+3 front squats+3 push jerk
Increase the weight every round

Amrap 3 min
18 cal row
18 burpees over the row
Max wall ball shots
Rest 3'

Amrap 3'
15 cal row
15 burpees over the row
Max wall ball shots
Rest 3'

Amrap 3'
12 cal row
12 burpees over
Max wbs
Rest 3'

Amrap 3'
9cal
9 burpees over
Max wbs

Plyo pushups 4x5 reps

3 rounds For time:

Timecap 8 min

For the push jerks, switch hands every 5 reps

• 10 Cal Row
• 10 Single Handed Push jerks 30/25kg dumbbell
• 10 T2B

Te veto + te 1RM
1+1@95%
1+1@90%

Te -veto korokkeilta 3RM

3@95%
3@90%

Voimatempaus 3x3

Suorinjaloin mave 3x4

6 rounds
10x Dumbbell Thrusters 50lbs
10x Sit-ups

3 Rounds For Time - 7:54 RX

20 Toes-to-Bar
15 KB swings #35
10 Burpees

3x5 Floor press unbroken - #85

3x5 Speed back squats - #85 completed in between Ab-work