3:00 easy bike row or run
10 passthroughs
10 Empty barbell bent over row

Superset
E2MOM x 5
10 bent over row @ 50% 1RM
20 weighted sit ups

Narrow grip bench press 3x15 reps

Partner Workout

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

Snatch
5 sets of 2 @ 80-85% of 1RM snatch. Pause for 1 sec in the catch position

Snatch pulls to target
5 sets of 2 at 100% of 1RM snatch

Tempo front squats
4 sets of 2 - 1 less rep than last week so let’s increase 2.5-5kg from last week’s weight

Tall jerk

4 sets of 2 - moderate load to work on catch in spilt no more than 80-85% of 1RM Clean & jerk

Accessories
3 sets of 1 min max banded pull ups - use a band that means you can do the first 10 reps unbroken
Seated cable row 3 x 10 8RPE
Lateral raises 3 x 10 9RPE
Accumulate 3 mins in a plank hold

A,
Clean & Jerk 1x3

Use the heaviest weight you can for the set.
Find a heavy set of 3 for the day within 20 min.

B,
Tall Clean 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Teams of 2 - for time:
100 Box Jumps, 60/50cm
100 Kettlebell USA Swings, 32/24kg
100 Goblet Alternating Reverse Lunges, 32/24kg
100 Single Arm Kettlebell Push Press, 32/24kg

Accumulate the following in any order.

Complete in teams of 2.

Goal: Sub 20 mins

D,
4 rounds for quality of:
Front Foot Elevated Split Squat, L 15 secs/R 15 secs
Front Raise Hold, pick load, 15 secs
Rest 1:30

Front Raise Hold- plate

30s on - 30s off x24:
A) row
B) medball sit up
C) row
D) ball slam

You should be able to recover during the 30s breaks, so pace accordingly. Target effort ~70-80%.

Deload viikko. Ja sit KK :)

Running Workout
Warm Up
2 rounds
30 jumping jacks
50 marching / high knee movement
5 inch worm with push up
5 dynamic squat strech
10 stepback lunges
10 alt leg bodyweight rdl

Warm up for running
5 rounds
1 min jog / 30sec walking
rest 2.5 min and do some overall streching/arm and hip circles
main WOD
3x5 min moderate run / 2 min walking bwn

cool down
2 x 1 min jog / 30sec walking
some short streching for calfs/hamstring and get body feeling like that
workout gave some "fresh mind" and its good to start working out
tomorrow again.

For Time:
200/150 Meter Row
1 Deadlift
1 Toes to Bar
200/150 Meter Row
2 Deadlifts
2 Toes to Bar
...
200/150 Meter Row
10 Deadlifts
10 Toes to Bar

Barbell: 102.5 / 70 kg