Clean
1 x 3 @ 60%
1 x 3 @ 70%
2 x 3 @ 75%

Push press
1 x 3 @ 60%
1 x 3 @ 65%
2 x 2 @ 70%

Front squat
4 x 3 @ 70% - 3 sec on the way down, controlled on the way up

Accessories
3 x 5 RDLs @ 70% of 1RM deadlift
3 x 20 heavy KB swings to eye line only

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Front squats

Every minute on the minute for 8:00 minutes:
7 x 1 @ 66%
1 x 7 @ 62

B) Snatch technique:

Primer:
“Snatch pull + Hang snatch + Snatch” @ 40-50%

Worksets:
Every minute on the minute for 10:00 minutes of: “Snatch pull + Floating snatch + Snatch” @ 50-60%

C) Clean and jerk technique:

Primer: Clean pull + hang clean + Clean + 2 Jerks.
4 sets @ 40-50%

Worksets:
Every minute on the minute for 10:00 minutes of: “Clean pull + Floating clean + Clean + Jerk” @ 50-60%"

D) Accessory:

3-5x
10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
6-10/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Bonus:

Every minute on the minute for 20:00 minutes:
14/11 Calories row (:45s)
4-8 Touch and go power snatches (:30s)
14/11 Calories bike erg (:45s)
4-8 Touch and go clean and jerks. (:30s)

You choose the weight, but focus on good movement. Aim to be done within the timeframes.

12min alkavalla 2 minuutilla

5-10 varpaat tankoon + laite kevyesti palautellen

Partner Workout
Part A) In 10 minutes
P1: 600 m run
P2: 50 wallball @9/6 kg
switch when you both finish your part
- rest 2’ -

Part B: In 10 minutes
P1: 600 m row
P2: 80 m dumbbell walking lunges 2x@10/5
switch when you both finish your part
- rest 2’ -

Part C: In 10 minutes
P1: 600 m ski/1200m bike erg
P2: 60 m sled pull @60/40 kg
switch when you both finish your part

400m run (both)
20 burpees over partner (other plank)
20 box jumps
20 pull-ups
6 wallwalks

*rest 1:00 after each round

Amrap 15 min

1. CTB hold 3x max
2. Russian twist standing x 10/10
3. Box jump x 10 + box steps 8/8
4. 50 SU + 5x HS balance tries (x2)

Tempo deadlift (Slow down, fast up) 3x8 reps

FOR TIME

21-15-9
Cal row
Burpee over rower

• klassikko ennen kisoi!
• karstat irti keuhkoista ennen lauantaita 😁
• nopee ja spicy

WOD- Liiga klo 15:00

Row Intervals

Warm up: 5-10min Z2 to VK

intervals
20 sec on/10 sec off x 24 rounds (12 min)

-Rest 4 min-

x 2 sets (28min total)