1) TK 5x45%, 3x55%, 1x65%, 15x70%
2) 5 parallette käännöstä
3) WOD
4) veny

16x Every :20sec - 1 Snatch @60-75% (add every 4th)
12x Every :45sec – 1 Snatch @75-80% (add every 4th)
EMOM 8 - 1 Snatch @80-90% (add every 2nd if possible)

Ma: Työnnöt, jerkit ja accessory
1. 9x every 75 seconds: 2x push jerk (sisällytä ainakin 6 raskasta nostoa. Etsi päivän maksimi)

1. Back squat progression: 5x4.

2. High box jumps: 5x3 (ei tarvitse tehdä plyona)

3. 3 rds:

4. 10-15 1-armed dumpbell shoulder press (kyynärpää ei laskeudu olkapään alapuolelle)

5. 6-12 inverted ring row (jalat korokkeella
   Mark your push jerk weights here👇🏻

Online Semifinals Event 2

For time

• 50 dumbbell shoulder-to-overheads
• 50 dumbbell deadlifts
• 50 GHD sit-ups
• 100 single-arm dumbbell overhead squats
• 50 GHD sit-ups
• 50 dumbbell deadlifts
• 50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Scaling

Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option

For time

• 50 dumbbell shoulder-to-overheads
• 50 dumbbell deadlifts
• 35 GHD sit-ups
• 100 single-arm dumbbell overhead squats
• 35 GHD sit-ups
• 50 dumbbell deadlifts
• 50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option

For time

• 35 dumbbell shoulder-to-overheads
• 35 dumbbell deadlifts
• 35 sit-ups
• 70 single-arm dumbbell squats
• 35 sit-ups
• 35 dumbbell deadlifts
• 35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs

21-15-9 reps for time of

• Wall-ball shots
• Row (calories)

♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. target

Every 2mins x 3 Sets
Row 100m
5 Jump Squat
Every 2mins x 3 Sets
Row 100m
10 Feet on Box Pike Shoulder Taps

5k row for time

135 + 50 min

1.BFLY
- 40 reps

2.Squat clean ladder
- 55 65 70 72.5 75 77.5 80 kg
- 50 s. time to lift, 10 s. transition
- Tie brake: max lifts with heaviest weight / jumps over the bar
- Result: 65 kg + 49 jumps (over 70 kg bar)

3.Conditioning
A. FT:
50 cal ski
40 pistol squat
30 wall ball @ 20 lbs
20 single arm STOH w/DB - 35 lbs
8 RMU
50 cal ski
Time: -

B. 15 min easy bike

4.Strength accessory
A. 3 sets:
- 12 low cable pulley - 40 40 40 kg
- 8 side lat raise - 10 10 10 lb

B. 3 sets:
- 10 3-point row - 30 35 35 lb
- 8 bicep curl & press - 20 20 20 lb

C. 3 sets:
- 8 cuban press - 1.5 kg
- 8 supinated straight arm raise - 1.5 kg
- 10 s. active hang + 10 s. passive hang

D. EMOM7: abs

E. 3 sets:
- 3x7 bicep curl - 13 kg

Emom5

Hanging L-sit / Knee tuck hold

*work 0:20, rest 0:40