20min Amrap:
50 Front squats 40/30
40 Box jump overs
30 Hang c&j 40/30
20 TTB
10 Bar MU

Last day of test week for lifting

Build to a heavy clean and jerk

Build to a heavy overhead squat

Build to a heavy bench press

Find a heavy sets.
3 Snatch in 10min.
And then...
3 Clean & jerk in 10min.

4 rounds for consistency:

A. 7 min amrap:
18/14 Cal row
10 Thrusters 30/20 kg
5 Box jump over 24/20”

B. 7 min amrap
150m run or 400 m bike
10 Dual DB deadlifts 17,5/12,5 kg
5 Pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

15 min of mobility:

10 90/90 hip rolls
10+10 sitting in straddle straight leg raises
5+5 in dog position hand raises with small plate
5+5 weighted windmills.

• Run/Row/Bike: 2-3min.

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Mobility...

• 2x
  4-6 Burpee over bar
  4-6 Thruster
  4-6 Pistol squat
  4-6 KB Hang snatch
  4-6 Pull up/C2B
  20-40 DU's

• Work on Snatch & Clean +jerk

Ei ohjattuja Wodeja,
eikä openeita!

Molemmat puolet varattu kisojen käyttöön koko lauantaiksi!

For Time:
30 Overhead Squats 40/30kg
150 Double Unders
600m Run

Rest 2 Minutes

600m Run
150 Double Unders
30 Overhead Squats 40/30kg

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 Reverse lunge with db on shoulder
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance