A, Strength:
-Barbell Wall Hack Squat 12-10-8-6 (ascending weights)
After each set: Side Lying Hip Adduction 15-20/ side + 10 sec Hold @light plate

B, AMRAP 12 Mins (Partner WOD YGIG)
4-8-12-16…
-cal Bike / Echo
-Sandball Squat Clean (SC: Clean & Squat)
-Sandbag Carry (20-40-60…m )

C, Tabata:
-Single Leg Soleus Wall Sit Hold L+R
-Side Star Plank L+R

25-20-15-10 Cal erg
Between erg sets:
10 Single arm devils press (light
weight, alternating hands)

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2 rounds:
10 Down dog to cobra
20-30sec hold in squat down
position (with kb or barbell if
wanted

AMRAP’20
10 DB Snatch 32,5/20kg
10 pistols
10 C2B

EILINEN

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

For 40 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating Hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

A: Hip power snatch+ double hip squat snatch 4x3
B: Triple power clean+ Double squat clean 3x5
C: Pause push jerk + Pause split jerk 5x2

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
Rest as Needed b/t Sets

WARM UP 10min

20m OH WALKING LUNGE *plate
20× RUSSIAN TWIST
5+5 / side HALO from SPLIT POSITION *plate
15× FROG STRETCH

video: FROG STRETCH

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION + TALL SNATCH
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2@barbell, rest btw sets 1min

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NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE
*ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet
2× 1+1+3@barbell, rest btw sets 1min,
1+1+3@up to 65%, 2× 1+1+1@70%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2+3@barbell, rest btw sets 1min

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NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK
*ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet
2× 1+1+1+1@barbell, rest btw sets 1min,
1+1+1+1@up to 65%, 2× 1+1+1+1@70%, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+2@up to 75%, fs-%, rest btw sets 2-3min

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CLEAN PULL to POWER POSITION
2×4@70%, 4@75%, jerk-%, rest btw sets 2min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

plank pos. birddog 3x8/8

3rnds for quality
3/3 KB armbar
"20"" active hang "
8/8 russian twist w. KB

12'EMOM
1: 2 slow eccentric pull up - 5-7 sec,
start in every 30""
2: 5-7 pike push up
3: 6/6 alt. V-up

4 Sets Of:
5-7 Strict Pull-Ups