2rounds:

10-20s top of ring row
10-20s bottom of ring dip
10-20s L-sit

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

Teams of 3
(one works, one on hold, one rests. Split reps anyhow. No hold on erg).

75 Wallballs / Wall sit
75 Hr Push ups / Plank
75 Hang power cleans 40/25 / Bar hang
75 Front squats 40/25 / KB fr. hold 2 x 24/16
75 Calories (split anyhow)
cap 15

Tabata alternating between hollow rocks and arch rocks - 20sec/10off for 4 minutes

EMOM/6
Add 1 rep from last weeks 50% TTB/K2E/knee raises

For quality
3 rounds
10 press ups
10 z-press with barbell
10 ring rows

WOD to finish
AMRAP/10
12 cal row
10 burpees over the rower
8 HSPU or pike press up off a box

Rive ja työntö

Warm Up
3 rounds
1:00 rowing
10 reverse lunges + little strech on each rep.
5 push up to downdog pose
5+5 single leg RDL
5+5 single arm db hang cleans
5+5 single arm db bench press

then after 3 rounds some wrist / front rack mobility and start to climb for HPC weights!

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

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SNATCH
2x3@barbell, 3x3@up to 75%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

---

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@75%, jerk-%, rest btw sets 2min *beginners bw 70% = 1RM clean+jerk

---

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 75%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2-3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

Complete as many reps as possible in 5 minutes of

• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs

Complete as many reps as possible in 5 minutes of

• Burpee bar muscle-ups

Complete as many reps as possible in 5 minutes of

• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

---

SNATCH
2x3@barbell, 4x3@up to 80%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

---

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 75%, 2x2[1+1]@80%, jerk-%, rest btw sets 2min
*beginners bw 70% = 1RM clean+jerk

---

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 80%, rest btw sets 2min
*bw 80% = 1RM front squat

---

CLEAN PULL *full foot
3x3@today cl+j weight or 10kg more, rest btw sets 2min