No foot power clean
5 sets of 2 @ 60% of 1RM clean

Clean and jerk
5 sets of 1 (1 clean, 1 split jerk) @ 85% of 1RM clean and jerk

Snatch balance and behind the neck push press
4 sets of 2 (1 snatch balance and 1 behind the neck push press) - about 90% of 1RM snatch

Additional extras
Bench press - build to a heavy 3 reps
Then 3 sets of 3 reps back off sets @ 80% of heavy 3

Accumulate 2mins 30 secs in a high plank hold

Cash in $ 25 WB

12 Squat snatches ~70% /45kg
4rnds
10 Pull-ups
10 Box jumps 60/50cm

9 Squat snatches ~75%/50kg
3rnds
20 DU
10 KBS 24/16kg

6 Squat snatches ~80%/55kg
2rnds
5 Devils presses DB 2x22,5/15kg
5 Double DB box step overs
5 Devils presses
5 Double DB box step overs

3 Squat snatches ~85%/60kg

Cash out $ 25 WB

A,
Log your best Back Squat 1 rep max lift.

B,
For quality:
Monostructural Cardio, 5 mins
35 Alternating Box Step-ups
35 Ring Rows
35 Russian Kettlebell Swings, 16/12kg
Monostructural Cardio, 5 mins
35 Alternating Reverse Lunges
35 AbMat Sit-ups
35 Push Press, pick load
35 Good Mornings, pick load
Monostructural Cardio, 5 mins
35 Goblet Squats, pick load
35 Perfect Push-ups
100 Plyo Skiers

Monostructural Cardio- Row, Bike or Jog (Easy)

Goal: Complete at RPE 6/10

C,
3 rounds for quality of:
10 Prone Snow Angels
20 Banded Face Pull
Rest as needed between sets.

3 rounds for time of

• 20 Turkish get-ups
• Run 400 meters

♀ 25-lb DBs ♂ 35-lb DBs

Harjoitellaan; Raakatempausta riipusta

WOD

10min AMRAP

8 Raakatempausta riipusta
8 Burpeeta
8 Ilmakyykkyä

Laji 1
For time
2000 m run
1500m row/3000 m bike erg
3000m bike erg/1500 m row

Laji 2
For time
M+N pareilla, you go, I go tyylillä
Pari 1
10-8-6-4 clean 50/35 kg
2-4-6-8 single arm devils press w/ 15/10 kg db

Pari 2
10-8-6-4 T2B
16-18-20-22 wall ball

Laji 3
For time
Accumulate 90 synchro burpee to plate
9 synchro plate GTOH every 1:30 15/10 kg

40min AMRAP:

30 cal row
1 min rest
30 cal bike
1 min rest
20cal ski
1 min rest

Rounds in comments.

3 sets of
5 TnG power clean
x1 vajaa, new set every 3min

3 X
6 Bench press (barbell)
10 Strict pull-up

3 X
10 Incline DB bench press (heavy)

3 X
10 Seated DB shoulder press (2xdb)

3 X
Wide push-up to failure

3 X
15 Strict dip
20 DB bicep hammer curls (10+10)

3 X
10+10 Banded chest flyes
10 Banded lateral pull downs (band+stick)

Core workout:
16 rounds - 4 movements
40s work - 20s rest