All sets to failure. 1min rest in between sets when the next movement is not for the same muscle group.

• Max C2B, reps
• Max Pull ups, reps
• Rest 1min
• Max Strict HSPU, reps
• Max Kipping HSPU, reps
• rest 1min
• Max Chin ups, reps
• Max Ring rows, reps
• rest 1 min
• Max Push ups, reps
• Max Dips, reps

Goal is to achieve growth and strength stimulus and recover fast for next WL session. Do once a week or when recovered.

EMOM 20

1) crossover singel 40s. practice
2) 16 alt. pistol squats, use weight if possoble
3) 6 devils press
4) rest

for 7 min
1 min row
7 sit ups
4 dept jumps
5 no hip muscle snatch
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch
-- then --
spend time to practice for the wod
"Ansaitut raudat"
AMRAP 18 min
32 Du
16 Cal Row
12 T2B
4 Snatch
Tempauksen painot:
Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
Miehet: 60-70-80-85-90-95-100-105-110-115kg
- continue with the heaviest succesfull weight to the end of the timecap

• Pigeon Pose - 60s each
• Lizard Pose - 60s each
• Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

TEKNIIKKATIKKAAT
Erilaisia askelluksia ja rytmin etsimistä

KIERTOHARJOITUS
Tasapaino & askellukset
2 kierrosta, 60s./liike, 20s./siirtymä
1. Vaaka - kumppari polven ympärillä
2. Stepperin ylitys sivuttain
3. Kissa/Karhu/Meritähti edestakaisin
4. Vaa’assa kuulan heilutus kädestä käteen
5. Vapaaehtoinen askellus tekniikkatikkaissa

HUOLTO
n. 1 min dynaamiset venytykset koko keholle

Complete as many reps as possible in 10 minutes of
- Squat snatch
- ♀ Body weight
- ♂ Body weight

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)

Rest as needed between sets
Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks, unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Score is the single load used for all three unbroken sets.

Consistent pace for 15 minutes x 2 sets:

A. 40/30 cal bike or 30 cal run
12 KB goblet squats
6 pull ups
12 dual DB deadlifts
3 wall walks

B. 40/30 cal ski or row
20 m walking lunges
2 rope climbs
8 DB power cleans
20 quadruped crawl

5 min rest between sets.

3 x 8-10 toistoa kulmasoutua. Liikeparina toisen liikkeen kanssa.
Lepää liikeparin jälkeen n. 1min.