Wod
For time
12-9-6-3

Clean and jerk 50/35
Bar over burpee

tc 10 min

3 rounds
10/8 cal bike or row
10 passthroughs
10 good mornings

Strength
5 rounds for quality
10 right arm DB strict press
0:45 plank with plate on back 35/25
10 left arm DB strict press
0:30 hollow hold

Warm up deadlifts and handstand push up

WOD
50-40-30-20-10
Calorie row

After each round
10 deadlifts 185/135
10 HSPU
30 dubs

• sub bike for row but 5 calories led each round

A: Hip squat snatch- power snatch-squat snatch
B: Clean pull-2x power clean 4x3 @80% of power clean
C: Clean pull 5x3 tng slow mot. exc. @110% of clean

• For Time:
Row 40/30 Kcal
One-Arm KB Swing Snatch Dx (24/16Kg) 20 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 20 reps
Row 40/30 Kcal

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @20/12kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

GOAL: set of 22+

Warm up
3 sets
1:00 cardio (add speed each round)
3+3 lunge elbow to floor strech
3 inch worm with push up
:20 ring support hold
:10 ring dip hold
5 muscle snatch
5 barbell ohs

• 1 rnd:
  400m Run
  4+4 Spider lunge +twist
  4+4 Up&down dog
  8+8 Active shoulders + Kipping swings

• Run 200m

• Mobility...

• 2 rds:
  4-6 Thruster w/db's
  4-6 Pull ups/C2B

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä telineestä

Otm 12
Kone
Seinäpallo
Burpee
Lepo
- laske toistot

Loppuvenyttelyt

120 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 30 (singles)

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3 x 3+1 @ light weight
- 15 25 25 kg

B. Clean + Split jerk 2 RM

C. Riser Clean pull
4x5 @ 67 kg

• For Time:
Rope Climb 7/5 reps
Handstand Push Ups 35/25 reps
Rope Climb 5/3 reps
Handstand Push Ups 25/15 reps
Rope Climb 3/1 rep
Handstand Push Ups 15/10 reps