3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

In every 4' x 6 sets
15 wall ball
12 burpee
9 ttb
Score is the slowest one!!

2 Rounds

5 Jefferson curls
5 Inchworms
10 Scapular push-ups
10 Air squats
5-10 Tempo (slow) push-ups
8 Box jumps
+
@ workout pace
300m Row
12/8 (cal) Air bike
8 Burpees over the rower
– Rest 0:30 –
12/8 (cal) Air bike
200m SkiErg
10 Box jump overs

Running + AMRAP

Buy In:
- 1km Run/1km Row

rest 2min
Into,

25min AMRAP:

• 10 DB Snatch
• 15 Burpee To Target
• 20m Walking Lunge (weighted)
• 1min Erg (Z2)

Buy Out:

• 1km Run/1km Row

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× PLATE DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side PLATE DEVIL'S HALO

10× PLATE RUSSIAN TWIST with PRESS

10m LONG STEP WALKING LUNGE

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: PLATE RUSSIAN TWIST with PRESS

video: LONG STEP WALKING LUNGE

---

---

POWER SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
1×2× 1+3+2@barbell, 3× 1+3+2@50-55%, sn-%, rest btw sets 2min

SNATCH
2×2@60%, sn-%, rest btw sets 2min

---

POWER CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen
1×2× 1+[2+2]@barbell, 3× 1+[2+2]@45-55%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side 1+1
2× 2+2@60%, jerk-%, rest btw sets 2min

---

PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@30%, fs-%, rest btw sets 2min

FRONT SQUAT + SINGLE LEG RDL with ROTATION
5 +[5+5]@36%, 5 +[5+5]@45%, 5 +[5+5]@54%, fs-%, rest btw sets 2-3min

*tee single leg rdl w/ rotation HETI etukyykyn perään, tällä kuormituksella:

5+5@dumbbell, light weight - RPE6-7, 3-4 reps left

*HOX! jos et tiedä etukyykyn ykkösmaksimia, laske teoreettinen etukyykyn ykkösmaksimi kehonpainosta ~80% tai takakyykystä ~90%.

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video: SNATCH PUSH PRESS

video: SNATCH BALANCE

video: PUSH JERK in SPLIT

video: SINGLE LEG RDL with ROTATION

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista
PLATE HALO CHOP

---

video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

video: PLATE HALO CHOP

Alkulämppäleikki:
Mustekala

Taito:
Roikuntaliikkeitä ja köysikiipeilyä

WOD
Emom 12
1) 3-5 Boxihyppyä
2) 5-10 Seinäpalloa
3) 4-6 Burpee +pull-up
4) 15-30s Lankku

Skill Work

1) For 15-20min Practice 1 Skill
bMU, Rope Climb, Hspu, C2B, T2B

2) EMOM 12:

1: 45s Ski or Row (VK)
2: ''X'' Reps of Pull Up/T2B/C2B
3: Rest

Pull

A) Rope Pull Ups

EMOM 12:

1: 4-6 Rope Pull Up (R hand above)
2: 4-6 Rope Pull Up (L hand above)
3: 20-30s Chin Over Bar Hold
4: Rest

B) For Quality:

• 10-15 Feet elevated Ring Row
• 20-30s Ring Support Hold
• 20-30s Ring Dip Hold

Optional Metcon

EMOM x 16 (45 sec work/15 sec rest)
1: AMRAP: Echo
2: AMRAP: Double DB Hang Squat Clean Thrusters (2x35lbs)
3: AMRAP: Lateral Burpees over the DB’s
4: Rest

Clean & Jerk

A) WU
4 Rounds:

• 3 clean pull + 3 fs + 3 split jerk
• 3 DB Squat Jump *rest as needed

B) Build to Days Heavy C&J 2RM

C) E90SEC X9

1-3: 1 C&J @90-95% from days max
4-6: 2 C&J @80-85% from days max
7-9: 3 C&J @70-75% from days max

SQUATS

Back Squat

1x5 @65kg
1x3 @75kg
1x2 @85kg
2x1 @100kg

Front Squat

1x5 @60kg
3x4 @70kg

Gymnastic EMOM

EMOM 10:

1) 6-10 Strict Hspu + Amrap: Power Clean and Jerk @50kg
2) Rest

-Rest 5min-

EMOM 10:

1) 10 k.Hspu + Amrap: Thruster @50kg
2) Rest

Engine

Engine

A) WU 3 Rounds:

• 3min Echo
• 2min Ski

B) EMOM 16 (45s on/15s Off)

1: Echo Bike
2: Double DB Hang Squat Clean Thruster
3: Lateral Burpees Over DB
4: Rest

rest 5min

C) EMOM 16 (45s On/15s Off)

1: Echo Bike
2: Devils Press
3: Box Jump w/step down
4: Rest

*DB's @45lbs

Optional Accessory

3-4 Rounds For Quality:
- 20/20m KB Mixed Front Rack OH Carry
- 20/20m Heavy KB Suitcase Carry
- 10/10 KB SideBend

Ei reenejä