Squat Clean

2 Sets Of 2 @ 70% HSC ( Drop´n Go )
2 Sets Of 2 @ 75% HSC ( Drop´n Go )

Go Every 2:00

....into Find Squat Clean 1RM In fifteen minutes.

Every 30s. For 5min:

• 3 Strict Pull-ups

For Q:
1min L-sit hold
100m DKB farmers carry @2 x 32/24kg
30 ring push up/push up
1min L-sit hold
100m DKB farmers carry @2 x 32/24kg
30 ring push up/push up
1min L-sit hold

Tc 14min

Rpe 3-3.5

Treenin idea on kehittää keskivartaloa, grippiä sekä punnerrus kapasiteettia. Tee liikkeet laatua vastaan. L-sit tehdään boksien välissä. L-sit holdissa kantapäät pitää olla lantion yläpuolella ja knee tuck holdissa polvet lantion yläpuolella. Liikeiden suoritus ajat/sarjat: L-sit/knee tuck hold 15-30sec osissa. Farmers carry 2-3 osassa ja punnerrukset vähintään 5 toiston seteissä. Skaalaukset: L-sit - knee tuck hold - aika Farmers carry - paino Push up - kulma

E3MOM x5:
10-8-6-8-10 deadlift
- RIR 1-2

4 x E2MOM
3+2* chin up

- leave 3-4 reps in tank
- ensin kolme toistoa 00:00min kohdalla ja sitten kaksi 00:30min kohdalla, loppuaika lepoa

4 x E2MOM
8-10 double db/kb floor press
- leave 2-3 reps in tank

6 x 20sec on / 40sec off:
double db/plate tricep kickback
double db/plate bent over reverse fly

In 30min find 1RM
- clean and jerk

8min for quality:

20sec hollow hold
20+20sec CPH plank hold
20+20sec clamshell side plank hold

30 x Sandbag Clean & Jerk
For Time
10min Time Gap
Use as heavy bag as possible.

Option 1
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (15/22.5 kg)
17/12 -cal Row
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the row
__
Option 2
AMRAP 20 with a partner:
5 strict straight leg raises
10 double-DB front squats (15/22.5 kg)
12/9cal row

– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the row
__
Option 3
AMRAP 20 with a partner:
5 v ups
8 double-DB front squats (5/10 kg)
12/9cal row

– 1 person does a round, then the next person does a round.
– Maintain the same calories through all rounds.

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Goal & Intensity:
-Train core control, leg strength, and rowing endurance with a partner.
-Keep movements clean even when you start to breathe hard.
-Steady, controlled pace – alternating work gives you recovery, but rounds get longer so the pace naturally increases.
-Pace yourself early so you don’t burn out in the first rounds.
RPE: 7–8
Area of training and benefit: This WOD builds muscular endurance, core stability, and partner pacing skills. A great way to practice keeping quality movement under growing fatigue.

4 sets of
6 Shoulder Press @77,5%+
6/6 Back Rack Reverse Lunges