Every minute on the minute for 40 minutes, alternating

• 20 step-ups
• 5 x 50-foot recovery shuttle runs

A,
Hang Muscle Snatch + Low Hang Muscle Snatch
(5-6 sets 1+1)

B,
Hang Power Snatch + Low Hang Power Snatch
(5-6 sets 1+1)

C,
2 Position Pause Snatch Pull
(4 sets x 3 reps)

Warm Up
3 sets
1:00 cardio (add speed each round)
50 single unders
10+10 banded side steps
5 banded dynamic squat strech
5 inch worm with push up
3+3 squat strech
5-7 burpee pull ups

EILINEN

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

WARM UP + TECHNIQUE 10-15min

---

SNATCH BALANCE + OHS
4[1+1]@light weight, pal 2min

--

SNATCH HIGH PULL + SNATCH below knee *high pull full foot
6[1+1]@up to moderate weight, pal 2min

---

TALL CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@barbell, pal 1min

--

CLEAN below knee + SPLIT JERK
4[1+2]@up to light weight, pal 2min

---

3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min

Clean technique
*Rinnallevedon tekniikkaa, jokainen suorittaa omalla tasollaan.

WOD

For time
10 Pull up OR Ring rows
20 Push up
30 Sit up
40 Air squat
500m row
40 Air squat
30 Sit up
20 Push Up
10 Pull up OR Ring rows

RestDay!

For time

Run 400m
7 HSPU + 7 OHS
Run
7 HSPU + 14 Thrusters
Run
7 HSPU + 21 Power Snatch
Run
7 HSPU + 28 Clean & jerk
Run
7 HSPU + 35 Toes-to-bar

Rx weight 42.5/30 kg

Warm up
With Air Bike OR ROWER
3 sets of 40s easy, 20s moderate, 10s fast. rest 20-30 sec and repeat.
then some band work for shoulders/glutes as we used to do.
then

3 rounds, starting with barbell and 3rd round with wod weights
5 hang power cleans
2 bar facing burpees
5 front squats
2 bar facing burpees
5 STOH

Front squat 4 RM, then 3x4 @ 90 %