4 rounds for consistency:

500 m run
15 overhead squats 25/15 kg
500 m run
10 HSPU
3 min rest

5x2min AMRAP/ 1min lepo

*jatka aina siitä mihin jäit.

7 Punnerrusta
7 Kyykkyä
7 Leukaa
7 KP/KK thrusteria

Run

3 x 600m moderate , rest 4 min btw sets
3 x200m Faster Pace, rest 4 min btw sets
3x500m Fast Pace, rest 4 min btw sets
3x200m Fastest Pace

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

*Repeat from 6.21.22 

WARM UP + TECHNIQUE 10-15min

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SNATCH HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP SNATCH
2[1+2+1]@50% sn-% pal 2min

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SNATCH + SNATCH BELOW KNEE
4[1+1]@60-80%, 3[1+1]@85-90% pal 2min

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POWER CLEAN + SPLIT JERK
3[1+3]@50-65% jerk-% pal 2min

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3-POSITION SNATCH PULL + SNATCH PULL *2cm off the floor + knee + power position
3[2+1]@+5kg today best snatch, pal 2min

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

Beat swings/hollow & arch - 3 sets of 10

5 minutes to establish Max unbroken toes to bar, knees to elbows or knee raises

WOD Interference training
4 rounds for time
12/16 cals on the erg
75 dubs
60% of max set of TTB/K2E/KR, option to swap for Toes to rig or V-ups (I.e if I get 20 UB TTB I will do 12 per round)

Core EMOM to finish
6 minutes in total
1. Plank hold – 45 secs
2. Laying leg raises – 45 secs

4 x 3 min AMRAP, rest 2 min

A.
5+5 One arm DB thruster
5 Burpee

B.
10 DB snatch (alternating)
10 box jump

AMRAP 15
10 Ground to overhead (with a plate)
20 steps overhead walking lunges
300m run

Emom 20
Max reps:
1.Hanging
2.abmat sit ups
3.pull ups
4.push ups