Rest day

50 min massage

Lepo/Eilinen/Lenkki

Back squat heavy 4 + 2x8

HS practice 3 rounds
- wall-facing flutter kicks x10
- wall-facing or normal weight shifts x10
- tuck hs hold x10-20s

Every 3 min x3, round cap 2 min
10 (weighted) cossack squats alt.
10 TTB
30 DU

3 Rounds:
10 DB floor press
5-10 Pull up/ ring row
-rest 1-2 min between rounds-

3 Rounds:
5-10 V-up
20s. hollow hold

Partner WOD

10 Hang Clean
10 Push Press/Jerk
Round 1) While other person Rows 250 meters
Round 2) While other person Runs 400m
Round 3) While other person does 100 Double-Unders
Repeat
Bar must never touch ground or its a 10 burpee penalty to team

Snatch & Clean and jerk

Build up to a snatch 1rm of the day in 15 minutes.
- 2 x same weight before adding more weight

Rest 3 minutes

Build up to a clean & jerk 1 rep max of the day in 15 minutes.
- 2 x same weight before adding more weight

Accessory:

3-4 Rounds of:
15-25 GHD Sit-ups
15-25 Back extension on ghd
Rest 1:30 between rounds

3-4 Rounds of:
10-15 reverse hypers
Rest 1:00 between rounds

2 Rounds of:
30 Banded pull-apart
20 Wall squats
10 Ring-rows/Aussie rows
Rest 1:00 between rounds.

Round the month. 50 bar dips, 50 squats, run 900 yards. Feb is 2 rounds. 50 GHDsitups buy out.

3 mins max reps ground to overhead (105/75)
rest 2 mins

2 rounds

Score is total # of reps.

@easy