WOD LIIGA

Teams of two:

3 x 8 min AMRAP, rest 2 min

A.
50 cal row
25 burpee over rower
50 KBS

B.
50 cal bike
50 DB squat (2 DB)
50 DB snatch

C.
50 cal ski
50 push up
50 box jump

For max reps

From 000-200 (2 minutes)
Run 400 m
Max jerks

Rest 1 minute

From 300-600 (3 minutes)
Run 600 m
Max jerks

Rest 2 minutes

From 800-1200 (4 minutes)
Run 800 m
Max jerks

Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.

For max reps:

• Thrusters
• Hang cleans

♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans

Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.

For max reps

From 000-200 (2 minutes)
Run 400 m
Max jerks

Rest 1 minute

From 300-600 (3 minutes)
Run 600 m
Max jerks

Rest 2 minutes

From 800-1200 (4 minutes)
Run 800 m
Max jerks

Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.

For time:
1,6 km run
4 rope climbs
21 DB shoulder to overheads 45/30 lb
1,2 km hill trail run
3 rope climbs
15 DB shoulder to overheads 45/30 lb
800 m run
2 rope climbs
9 DB shoulder to overheads 45/30 lb

A: Hip power clean+ Double hang power clean+ split jerk 3x4
B: Muscle snatch+ Hang power snatch + Power snatch 4x3
C: Snatch pull 4x3 @85% of snatch pull max.

RestDay!

Mobility

AMRAP x 27 MINUTES
2:00 Cardio Choice
10 Strict Pull-Ups / Banded Strict Pull-Up
5 DB Front Raise + Lateral Raise*
2:00 Cardio Choice
10 DB Pull-Overs @ light
5 Strict Toes to Bar

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
- RPE 5
- Video: https://vimeo.com/879678683?share=copy