Weighted side squat 3x10
Back squat 3 sets, 6, 8 , 10 reps

Romanian deadlift 3x10

5x 3 position snatch

Supercore 3 rounds:

5 strict t2b
10 inch worm
20m ketllenell front rack walk

4 sets

2 snatch balance @ 68-72% of snatch 1RM
12-15 GHD hip extensions @ RPE 8.5

125 min

1.Snatch
A. Every 2 minutes x 4
2 Power snatch
- 37.5 40 42.5 45

B. Snatch consistency work
Every 2 minutes x 4
1 Snatch pull + 1 Snatch + 1 hang snatch x 70-75%
3 High box jumps
- 40 42.5 45 45

2.Front squat
3 x 80 % 64
3 x 85 % 68
3 x 90 % 72
- New set every 3 minutes

3.CTB
E2MOM10:
X reps CTB - 8 8 8 7 6
Easy bike between sets

4.Accessory
10-8-6-4 OHS
- 32.5 35 37.5 40

Raakatempaus + Tempaus polven alta riipusta

5 x (1+1)x70%

Tempaus

6 x 1 x 70-75%, 6 x 1 x 80 - 90%

Tempausveto

3 x 3 x 120%

Etukyykky 3 x 3 x 75%

A,
Front Squat 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Single Leg Front Rack Box Step-up 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

C,
Complete as many rounds as possible in 15 mins of:
3 Dumbbell Burpees 2x22,5/15kg
3 Dumbbell Hang Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Press
3 Dumbbell Thrusters
20 Box Jumps @60/50cm

Goal: 6+ Rounds

D,
For quality:
Couch Stretch, L 2 mins/R 2 mins
3x 6 L/6 R Eccentric Pigeon Squats
3x Bar Hang, 30 secs
PVC Shoulder Stretch, 2 mins

Eccentric Pigeon Squats- 6 sec lowering
Bar Hang, 20-30 secs
PVC Shoulder Stretch- accumulate the total time

A,
Push Press 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Alternating Chest Supported Dumbbell Row 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 10 L/10 R

C,
Arnold Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
5 rounds for max reps of:
Partner 1 do:
Kettlebell Farmers Carry, 24/16 kg, 100 m
Partner 2 do:
As many rounds as possible of:
4 Ring Muscle-ups
25 Double Unders

Log your total reps accumulated each round for the AMRAP section.

Complete in teams of 2.

Three sets of eight single arm KB snatches alternating hands (8 per arm, 16 total).

Back squat 5 RM, then 3x3 @ same weight

Skaalattu:
- Drillit + lenkki 35min TAI LEPO
- Samat drillit, käytä aikaa 5min.
- Lisäksi lenkki 30min:
- Aloita rauhallisesti kävellen ja lenkin lopussa pyri juoksemaan 1-8min yhtäjaksoisesti huolimatta sykkeistä. Vaihtoehtoisesti kiihdytä kävelyä loppuun.

Kuntoilija:
- Drillit + lenkki 45min
- Samat drillit, käytä aikaa 5min.
- Lisäksi lenkki 40min:
- Aloita kävellen ja lenkin lopussa pyri juoksemaan n. 10-25min yhtäjaksoisesti.
- Syke on tavoitteena pitää 60-80% maksimista

Pro:
- Drillit + lenkki 50min
- Samat drillit, käytä aikaa 5min.
- Lisäksi yhtäjaksoinen juoksu 40min:
- Aloita rauhallisesti, pyri ylläpitämään hyvää juoksutekniikkaa. Tavoitteena pitää syke 60-80% maksimista.
- Loppuun kävelypalautus 5min.

3 rounds
10/8 cal bike or row
0:30 couch stretch right leg
0:30 couch stretch left leg
5 empty barbell thrusters

5:00 to warm up thruster weight

Partner WOD
30:00 clock
20 thrusters 105/75
20 bar facing burpees

30 thrusters 95/65
30 bar facing burpees

40 thrusters 75/55
40 bar facing burpees

50 thrusters 45/35
50 bar facing burpees

Max calorie bike or row in remaining time

*1 person work 1 person rest. Swap as needed