EMOM 10

1) Handstand walk w/ pirouette every 3m
2) Single-leg squats, alternating

AMRAP30 in teams of 3, YGIG, divide reps anyhow:
24 STOH
24 C2B / pull up / jumping kipping pull up
- rest 60s
36 hang power clean
36 (elevated) push up
- rest 60s
48 deadlift
48 air squat
- rest 60s

Jos osa joukkueesta haluaa tehdä WOD- ja osa EASY-version --> WODin tekijät tekee enemmän (esim. 10-12, 15-20, 20-25) toistoja per liike, jolloin EASYn tekijän lepoaika vs. työaika lähenee EASY-versiota.

2-3 sets of Running Intervals:
800m @RPE 6
400m @RPE 2-3
400m @RPE 8
2min Rest btw sets

75%
85%
90%
90%

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

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SNATCH
2×3@barbell, 3@60%, 2@70%, 1@80%, 2@70%, 1@80%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@60%, 1×2× 1+1@70%, 1+1@80%, 1×2× 1+1@70%, 1+1@80%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@75-80%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE9-10, 0-1 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

RestDay!

prone snow angels 3x10

bear pos. banded birddog 3x8/8

4 sets for quality
1 slow eccentric HSPU
8 dbl DB seated press
1' rest

Intervals
8x3min on/1min Off:

A)
- Erg For Meters

B)
- 5 DB Thruster (2x DB)
- 10 Burpee Over DB

C)
- Erg For Meters

D)
- 5 Shuttle Run (10m+10m)
- 10 WB

Accessories
3-4x For Quality:

• 15/15 Side Plank Hip Dip
• 30/30m KB Suitcase Carry

JERK Technique
With PVC and barbell
- Strict Press
- Dipp & drive
- Push press
- Push jerk
- Split jerk

Clean complex
10 min for quality:
2 push jerk + 1 jerk

For 40 minutes:

Row or ski.

Every 5 minutes get off and complete the following barbell complex:
1 power clean
1 shoulder press
5 hang power cleans
3 push presses
5 front squats
5 push jerks
7 deadlifts

F:25 kg, M:35 kg