• 3min.: Row/Bike/Run

• 1 rnd:

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Scale w/ stretch

• 60s. Shoulder rotations w/ plates

• 1 rnd:
  10 Snatch grip deadlift
  10 Muscle snatch
  10 Press
  10 OHS

• 2x 3-position Snatch pull

• 2x 3 Snatch balance

• 2x 3-position snatch

• Mobility btw sets.

Rauhallinen tunti.

For Time:
1 Mile Run
60 Alternating Pistols
50 Chest to Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (135/95)

Kilos: (61/43)

A,
Power Clean + Squat Clean 1-1-1-1-1

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

5x(1+1)

Find your "perfect" 1RM for the day and accumulate 5 work sets throughout.

B,
As many reps as possible in 5 mins of:
Burpee
-- Rest 1 min --
AMRAP in 5 mins of:
7 Deadlifts @70/52kg
7 Box Jumps @60/50cm
-- Rest 1 min --
As many reps as possible in 5 mins of:
Dumbbell Turkish Get-up 20/12kg
-- Rest 1 min --
AMRAP in 5 mins of:
7 Snatches, 34/25kg
7 Push-ups
-- Rest 1 min --
As many reps as possible in 5 mins of:
Row Calorie

Log your total reps completed for each movement.

C,
For quality:
Handstand Walk Practice, 15 mins

Practice for 10-15 mins.

60min PK-vauhtinen soutu / pyörä

*kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
A) Kippi / Kippileuka x 10-15 toistoa
B) 10 shoulder taps / painonsiirto

Partner wod
AMRAP 8 mins
20 Medball Clean
20 Dumbell Push up
20 alt. V-up (10/10)

REST 2 mins

AMRAP 10 mins
30 DB Hang snatch @22,5/15kg
30 Double under/ person
30 T2B

REST 2 mins

AMRAP 12 mins
40 air squat
40 double DB Stoh
40 box jump over @60/50cm

Warm up(10)
3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

RCVR(25)
walk, run, jog, or just move

Finisher
50 double crunch
1:00 quad stretch

8 minute play time with HS walk

Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @50-70%

"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @78%

Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @78%

Strength (load)

Front squat heavy single in 10 minutes.
Sitten
3 x 3 @84-88%"