4x5 snatch pull

3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- push jerk in split
- Clean and split jerk

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in 20 min find your daily 1 RM
clean & jerk
- write down 3 of your heaviest lifts

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with 80% of daily 1 rm

EMOM 10
2 c&j

Partner wod ( You GO, I GO)

In 9 mins
3-6-9-12-15…
Cal row
Dumbell Squats @2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell burpee@2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell box step up@2x22,5/15kg

For time
20-30-40-50-60 DU
5-10-15-20-25 Thruser 50kg

TC:15min

1.) Tall clean+tall jerk 4×3+3
2.) Hang clean @/below knee +above knee 5-6×1+1
3.) Jerk off rack 5×2
4.) Back squat 5×2 1.rep paused

3 rounds of
10 x Dead Swing
5-5 x Press
20 x XV-up

3 rounds of
1 min Plank
15 x Russian Swing

Wod
6 rounds of
Amrap 3’
3-3 x Snatch
6 x Push-Up
9 x Air Squat
Rest 2’

“Jackie’s Big Sister”
For time – Time cap 9 minutes
1,000 meter Row
50 Thrusters
30 Pull-ups
wod description and rules here:
(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_caf62fa66a4a478aa91f9e5792b4f80b.pdf)

For time:
100 DU
10m DB oh walking lunge
12/9 Bar muscle up
20m DB oh walking lunge
9/7 Bar muscle up
30m DB oh walking lunge
7/5 Bar muscle up
100 DU

DB 22,5/15kg
TC.18min

5-5-3-3-1-1

6min ON, 3min OFF x4
2min run (juoksumatto)
2min ski
Max cal row

• suoraa seuraavaan laitteeseen
• mee kuus min aina suht kovaa mutta hyytymättä
• koita pitää kalorit samassa