Warm up

800m run/800m row
+
1Rnds of:
20 Push Up
20 TTB
20 Squat
20 Pullup

*Mobility *
ROMWOD

Olympic weightlifting
Hyperextension (20/40 kg) 10x3
Snatch from PP 4 set 3x40%, 3x50%
C&J 4 set 4x40%, 4x50%

Gymnastics

Emom 15′

I 10 Box Dip

II 10 Pullup

III 10 GHD Situps

Conditioning
5 RNDS

10 UB Power clean & Push Jerk (You Pick Weight)

Max DU UB

WOD
15x air squat
30x sit up
15x thruster
rest 1min.
15x air squat
15+15 bent over row
15x thruster
rest 1min.
15x air squat
30x push up
15x thruster

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

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5 Rounds or 20 Minutes:
40m Single-Arm Farmer Carry (each arm)
16/12 Calorie Bike/Row
12/8 Push-Ups

Post work to comments.

Tempausveto 3 x 5, 100%

A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains

B. OHS @ 42X1; build to a moderate triple in 5 sets

C. EMOM – 8 min – 8 CTB chin ups

D. EMOM – 12 min
odd – 6 tough KB snatch R
even – 6 tough KB snatch L

Notes:
– choose your tension as needed for A, work on speed on concentric, record what you use
– pause at bottom for OHS – form over load impt here
– work on speed for CTB chin ups, if volume is low add speed element, NOT reps or load
– choose aggressive load for Snatch but solid form, breathe throughout

Tempaus + valakyykky EMOM

12 min joka alkava min 1 x tempaus + 1 x valakyykky

Every 2' for 10'
1x sqt clean + 2x Jerk

3x
1x sqt clean + 2 FS

3x5 press

160917

'Split Murph':

In team of 2:

1600m Run/Row
100 Pull Up
200 Push up
300 squat
1600m Run/Row

61cal row
then
6 rounds
11 burpees
20 sdhp @24/16
15 american swings @24/16