33' AMRAP w. partner, YGIG style
40/40 DU
30 dbl DB thruster @2x22.5/15kg
20 burpee box jump
10 HSPU/ pike push up

11' AMRAP
12 dbl KB clean + push press
9 V-up
6 box jump over

Worked on clean and jerk with Todd

Warmup:
400m run
2 rounds
10 pushups
10 situps
10 squats

WOD:
8 rounds
30 sec GHD
30 sec plank hold
8 rounds
30 sec box jumps
30 sec wall sit
8 rounds
30 sec press (15 lb bb)
30 sec overhead bar hold

246 reps

Worked on Level 2 checkoff
10 kipping pullups
5 dips
1:26 400m run
30 pushups
70 lb press
70 lb power clean
65 lb power snatch
1 rope climb

Ran with Todd, Rhonda, and Sophie
38:16
9:34 miles
Felt really easy and had good breathing throughout.

3 Rounds @ focus on posture & quality

20–30m KB Front rack carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank

600m run (together)

80m burpee broad jumps

80 box step overs

600m run (together)

200m farmers carry

50 pistol squat

600m run (together)

100 wallballs

100 partner sit-ups

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

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
1×2× 1+3+2@barbell, 3× 1+3+2@60-65%, sn-%, rest btw sets 2min

SNATCH
2×2@70%, sn-%, rest btw sets 2min

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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]@55-65%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side 1+1
2× 2+2@70%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + SINGLE LEG RDL with ROTATION
3 +[5+5]@63%, 3 +[5+5]@72%, 3+ +[5+5]@81% 1-2 reps left for final set, fs-%, rest btw sets 2-3min

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

5+5@dumbbell, heavy weight *RPE8-9, 1-2 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

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video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

video: PLATE HALO CHOP

Mobility for 30min

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Core:
20/leg hip flexor raises over kb
20 landmine twist
12 hanging cross knee raises
1min reverse plank hold with weight

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold