4:00 Row

20 + 20 Banded Pull Apart
14 Box Jump Overs
5 Clean & Jerk 20/15kg
5 Clean & Jerk 40/35kg
5 Clean & Jerk 60/45kg

By Wodliiga

20 Minutes mobility

Onnellista ja voimakasta uutta vuotta!

For time

• 250/300-meter row
• 10 deadlifts

♀ 155 lb
♂ 225 lb

Back thruster 1-1-1-1-1-1-1 reps

E90s x12:
3-2-1 - 3-2-1 - 3-2-1 - 3-2-1

Hang from above the knee.

10 sets x 2 mins on / 1 min off

Complete :
15/12 calories row/bike/ski
10 toes to bar
max burpee box jump@60/50 cm in remaining time

Goal: consistent performance across all sets

A: No hook no feet snatch doubles up to heavy

B: No contact squat clean + squat clean 3x1 @80%

C: split jerk practice from rack

RestDay!