15 min run

8 pullups

4 rds
2 deadlift
2 squat cleans
1 snatch
2 overhead squats
used 30kg

AMRAP10
2-3 wall walks
7 cal bike erg

IGYG

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rest 2min

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AMRAP10
6 deadlift
6 bar facing burpees

IGYG

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rest 2min

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AMRAP10
6 box jump overs
6 stoh

IGYG

Partner wod (YG,IG)

0:00-18:00
Buy in:
1500/1250m Machine
Then AMRAP of:
20 Wall Ball over the rack @6/4kg
20 Alt. DB Snatch @15/10kg
150 Simple Under

Rx+:
Medball @9/6kg
Dumbbell @22.5/15kg
75 Double Under

2' Rest

20:00-35:00
Buy in:
50 Burpee Box Step Over @60/50cm
Then AMRAP of:
20 Jumping Pull-up
20 Medball Bearhug Lunge
30s Partner Wall-sit

Rx+:
Burpee Box Jump Over
Kipping Pull-up
Medball @9/6kg

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

Pystypunnerrus istuen käsipainoilla 5x8-15

Pystysoutu käsipainoilla 3x20
Pystypunnerrus vastaotteella 3x20
-superina

Ojentajat taljassa/kumpparilla 5x10

Hauiskääntö, myötäote 3x20

Rannekääntö tangolla 3x20

For time

• 5 deadlifts
• 10 chest-to-bar pull-ups
• 15 push-ups
• Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

Intermediate option

• 5 deadlifts
• 5 chest-to-bar pull-ups
• 10 push-ups
• Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

Beginner option

• 5 deadlifts
• 7 ring rows
• 9 band-assisted push-ups
• Rest 230 after each 5-minute interval. Repeat for a total of 3 intervals.

Kipping pull up & double under technique

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Emom6
1 minute: 0:30 ring roll out
2 minute: 0:30 russian twist with medball

EMOM 40
1. 12-16 Cal erg
2. 8-12 Db snatch
3. 6-10 Kbs + 6-10 Goblet squats
4. Rest

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) SkiErg
+
Build up to workout weight on power clean and jerk
* prep the other movements between sets
+
1-2 Rounds @ workout pace

15/12 (cal) Air bike
12 Wall balls @ workout weight/height
3 Power clean and jerks @ workout weight

– 0:30 rest –

8 (cal) SkiErg
8 Burpee box jump overs, 24/20″
8 (cal) SkiErg
4 Burpee box jump overs, 24/20″

20 min on elliptical
2 sets pullups (8, 5)