Clean&Press Ladder
1->5
5->1
Snatch Ladder
1->5
5->1

3x
5-5 Half Knee Press
10 Goblet Squat + Bicep Curl
20 Glute Bridge

Wod
50-40-30-20-10
American swing
Sit-up
Timecap: 12 mins

Afterparty

Plank
1 min front
1 min side
1 min front
1 min side
1 min front

“Linda” without Deadlifts
10-9-8-7-6-5-4-3-2-1
Bench presses (bodyweight)
Cleans (3/4 bodyweight)

Back squat 3x7@heavy weight, dont go to fail
+
4rft:
250/200m row
20x Alternating FC reverse Lunges
10x Dips

10-1 db snatch @22,5
20-2 cal ski
5 cleans each round @70

Warm Up
3 min air bike @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then
2 rounds
200m light run
15 ring row
10 pass thoughs with stick + 5 pause ohs with stick
5 burpee pull ups
then workout prep:
test mu/pull up movements and prep for OHS
then workout prep:
3x10+10m shuttle run + 2-4 pull movement + 4-6 ohs @starting weight

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

A,
Every 1 min for 9 mins, alternating between:
3 Snatches, 70% 1RM
2 Snatches, 80% 1RM
1 Snatch, 90% 1RM

B,
For quality:
6 L/6 R Eccentric Bulgarian Split Squats, 6 secs
Pigeon Stretch, L 1:30-2 mins/R 1:30-2 mins
Sprinter Stretch, L 1:30-2 mins/R 1:30-2 mins
-- then --
2 rounds of:
10 Tempo Goblet Squats, pick load
10 L/10 R Single Leg Hip Extensions
Sled Drag, pick load 30m
-- then --
5 Eccentric Pull-ups, 6 secs
Banded Tricep Stretch, L 1:30/R 1:30
Lacrosse Ball Pec Smash, L 1:30/R 1:30
-- then --
2 rounds of:
15 Bent Over Rear Delt Raises, pick load
20 Banded Straight Arm Lat Pull Downs
10 Tempo Dumbbell Floor Press, pick load

Tempo Goblet Squats- 3 secs down and up
Sled Drags or Banded Glute Marches, 45 secs
Tempo Dumbbell Floor Press- 3 secs down and up

Strength (load)

Overhead squats, 5 sets of 4.
2:30 send-off.

Score: total KG lifted.

Metcon (time)

100 Wallball shots for time.

Timecap: 5 minutes.

Hang Clean 7x 3

A,
Pause Snatch 1-1-1-1-1

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

Pause 3 secs in the receiving position of the snatch.

B,
Behind-the-Neck Snatch Grip Push Press 10-10-10

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

C,
3 rounds for time of:
21 Wall Balls @12/9kg
9 Power Cleans @84/57kg
21 Chest-to-bar Pull-ups

Goal: sub 13 mins

D,
GHD weighted Sit-up 15-12-9-6-3, using same weight per set
Weighted Hip Extension 15-12-9-6-3, using same weight per set

Alternate movements each set.