A Warm-Up WOD

6-Minute AMRAP

Complete as many rounds as possible of the following movements within 6 minutes. Focus on smooth, controlled movements to prepare your body for the workout ahead.

5 Inch Worms
- From a standing position, hinge forward and walk your hands out to a plank. Perform a push-up (or skip it),
then walk your hands back to standing.

10 Air Squats
- Keep your chest up, push your knees out, and squat to full depth. Use this to mobilize your hips and knees.

10 Jumping Jacks
- Full range of motion: arms overhead, feet apart and together.

5 Burpees
- Scale: Step back instead of jumping if needed. Focus on consistent movement.

10 Arm Circles (Forward and Backward)
- 5 forward and 5 backward. Loosen up your shoulders with slow, controlled movements.

Strict pull-ups 4 sets 10 reps

Front squat 1 RM, then 2 sets Back squat @ same weight (choose reps)

Part A).
Skill Primer
Hang Power Snatch w/Pause, BTN Strict Press & OHS
(5-8 sets x 2+2

Part B).
Hang Snatch
(8 sets x 3 / 60%-70%)

Hiotaan tempaustekniikkaa

-tempaus sylistä
-tempaus polven päältä
-tempaus maasta

50-40-30-20-10
-Push ups
-Air squats
TC 15min

• 6 snatch-grip deadlift, followed by 6 clean-grip DL
• Every 5:30

For time:
3 wall climb/ inch worm + 1-2 push ups
20 v-up/sit up/GHD
20 hang DB snatch
20 walking lunge steps (2xKB/DB front rack)
Rest 2min
5 wall climb/inch worm + 1-2 push ups
28 v-up/sit-up/GHD
28 hand DB snatch
28 walking lunge steps (2xKB/DB front rack)
Rest 2min
7 wall climb/inch worm + 1-2 push ups
36 v-up/sit-up/GHD
36 hang DB snatch
36 walking lunge steps (2x KB/DB front rack)

A: Burpees 8x3
B: Bench press 3-3-3+
C: Pull ups 4set
D: DB incline bench press 2set
E1: Leg extensions 2set
E2: Back extensions 2set

A Warm-Up WOD

3 RFT
10 Kettlebell Swings (light weight)
10 Air Squats
5 Push-Ups
30-Second Plank Hold

Write dumbbell weight in comments