Power Snatch – 70%x1x3 OTM, 75%x1x3 OTM, 80%x1x3 OTM, HS
Power Clean + Power Jerk - 70% x 1+1 x 3 OTM, 75% x 1+1 x 3 OTM, 80% x 1+1 x 3 OTM, HS
Snatch Balance – 70%x4x2, 75%x4x2
Jerk Support (5 sec) – 2RM

Raakatempaus
EMOM 4

3@70
3@75
3@80
1@HS

Raakarive + raakatyöntö

EMOM 4
3@70
3@75
3@80
1@HS

Snatch Balance
4x2@70
4x2@75

Työntö palautus

5 x 5 sek 95%

KB clean skills & kipping toes to bar

3 rounds per person
Partner 1: Deadlift hold, pick weight
Partnet 2: 10 Deadlifts, pick weight
*Switch after a quick 10, touch-n-go
*slight progressive, Rx = BW/0.8BW

3 rounds per person
Partner 1: barbell front rack hold, pick weight
Partnet 2: 12 hang power clean , pick weight
*Switch after a quick 12, touch-n-go
*slight progressive, Rx = 95/65 or above

[Front rack Mobility warm up]
(

)

For 40 minutes in teams of 2:
800 m team run
40 cal bike
80 m sled push

Run together, share the bike calories and sled push.

5 kierrosta

5 boxin ylitystä
5 burpeeta
5 rengassoutua
5 punnerrusta

BENCH PRESS
10-8-6-4-2-2-2-2

REST 5 MINS

16' EMOM
Even: 15 Power Snatch
Odd: 10 Wallballs

tall clean 5x3

tall jerk 6x2

kuminauha rive 6x2

vatsat (taululla)

Partner wod, split reps/meter as you like
30min amrap
1000m row
80 Walking Lunges with Kb/db farmers Carry
400 Meter Kb/db Farmer’s Carry
40 Single-Arm Kb/db Push Presses

4 sets:
Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
Rest 1:00
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets