4 rounds:
5-10 pull up/ ring row
15 plank shoulder taps (slow and controlled)
10/side DB press/push press
-rest as needed-

4:00 Row

20 + 20 Banded Pull Apart
14 Box Jump Overs
5 Clean & Jerk 20/15kg
5 Clean & Jerk 40/35kg
5 Clean & Jerk 60/45kg

AMRAP 30 mins
Partner wod
200m partner run
1 round of "Cindy" (YGIG)
200m partner run
2 rounds of "Cindy"
200m partner run
3 round of "Cindy"
200m partner run
4 rounds of"Cindy"
.
.
.etc

Cindy :
5 pull up
10 push up
15 air squats

Split cindy as you wish!

week 2/9
WARM UP + TECHNIQUE 10-15min

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PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min

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SNATCH + SNATCH ABOVE KNEE
1+1@up to 75%, 3[1+1]@83% sn-%, pal 2min

---

CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min

---

DEFICIT SNATCH PULL
3x3@+5kg today best snatch, pal 2min

A,
Sumo Deadlift 5-7-9-7-5

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

B,
3 rounds for time of:
15 Ski Erg Calories
12 Front Squats @60/43kg
12 Pull-ups
9 Push Press, pick load
9 Ring Dips
6 Thrusters, pick load
6 Bar Muscle-ups

Goal: sub 15 mins

C,
3 rounds for quality of:
Lateral Med Ball Toss, pick load, R 30 secs
Rest 30 secs
Forearm Plank Seesaw, 30 secs
Rest 30 secs
Lateral Med Ball Toss, pick load, L 30 secs
Rest 30 secs
Plank Jack, 30 secs

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

For Time:
50 Dumbbell Box Step Overs

Dumbbells: 22.5 / 15 kg's
Box: 24"/20"

EMOM 10 Minutes
Odd Minutes: 5 Squat Cleans (225/145)
Even Minutes: 200m Run (fast)
-rest 1 minute-
EMOM 10 Minutes
Odd Minutes: 3 Squat Cleans (275/175)
Even Minutes: 200m Run (fast)

In team of 2
10 Rounds for time /YGIG/
time cap: 40 min
1-5 rnd:
500 m Row
40 Air squat
30 KB USA swing@24/16kg
right into
6-10 rnd:
500 m Row
40 ABmat sit up
30 KB SDLHP@24/16kg

In team of 2
10 Rounds for time /YGIG/
time cap: 40 min
1-5 rnd:
500 m Row
40 Air squat
30 KB USA swing@24/16kg
right into
6-10 rnd:
500 m Row
40 ABmat sit up
30 KB SDLHP@24/16kg