5 sets:

1 Legless rope climb
15 Calories Row
30m D-Ball Bear Hug Carry 60/40kg

Rest 2:00 Btw Sets

20-25

Lepoja.

Treeni
Every 8min x 4
A)
400m run
10 Bar over burpee
10 Thruster @45/30kg
400m run

B)
400m run
10 Bar over burpee
12 Sumo deadlift high pull @45/30kg
400m run

Tc 6 min

Hiki:
32min Amrap
400m run
10 Bar over burpee
10 Thruster
500m Row
400m run
10 Bar over burpee
12 Sumo deadlift high pull
500m Row

A: Drop snatch + 2x snatch balance up to heavy from rack
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy

snatch

Advanced: A: 5 sets of 1 halting snatch deadlift to mid thigh + 1 snatch
B: 3*3 front squat
Novice: 5 sets of 1 power snatch into OH squat + 2 OH squats

workout

20 min EMOM
1: 7-12 heavy KB swings
2: 7-12 heavy double KB swings

A: halt clean pull + halt power clean + power clean 5x1 @moderate weight

B: power clean + push jerk + split jerk
5x1 @70-75%of jerk

C: power clean + push jerk up to heavy

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 SLOW Zottman Curls
1:00 Lat Foam Roll
10 Banded Ws
-Rest as Needed b/t Sets-

Wod

EMOM 20
1 min : Power Clean + Hang Squat Clean + Jerk. 60-75% of Jerk.
2 min : 12/9 Calories Row

5 rnds for time w. partner
1 rnd of Cindy each ( YGIG, change after full round)
20 partner wall ball
1 rnd of Cindy each
30 syncro alt. DB snatch @20/12.5kg

TC: 35'

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt