Rive pukilta 5 x 2, 70-80 %

Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch – 12 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
42.5 42.5 45 45 45 45

Evening: 135 min

WU for 10 min
Skill: BMU practice for 30 min
BMU x 10 reps

B. Clean and jerk – build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range
52.5 52.5 55 55

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. CrossFit Games Open 16.1
20 minute AMRAP
25 ft OH (Overhead) walking lunge @ 42.5/30kg (95/65lbs)
8 bar facing burpees
25 ft OH walking lunge
8 C2B pull-ups

Result: 174 reps (6 + 18)
Previous: 146 reps (5 + 16)
185/193

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

AMRAP 7 minutes:
10 Power Cleans @60kg
20 Push-Ups

Sali kiinni

WORKOUT
FOR TIME
10 Deadlifts (275/185)|(185/135)
20/15 Cal Bike
10 Deadlifts
40/30 Cal Bike
30 Pull-Ups
10 Deadlifts
60/48 Cal Bike
30 Pull-Ups
40 Burpees Over Bar

(Score is Time)

PARTNER WORKOUT OPTION
IN TEAMS OF 2...

FOR TIME
20 Deadlifts (275/185)|(185/135)
40/30 Cal Bike
20 Deadlifts
60/48 Cal Bike
60 Pull-Ups
20 Deadlifts
90/72 Cal Bike
60 Pull-Ups
80 Burpees Over Bar

*P1 works while P2 Rests. Split reps as needed.

(Score is Time)

Winter war q1

AMRAP with a partner (alternate full rounds)
9 cal Ski
6 DB Thrusters
3 Burbee box overs

Lepoja

Eilinen/Lepo

For time

30 cal row
20 hspu
40 burpee
20 chest to bar pull up
50 cal row

TC 20 min