Voima
E3MOM, 4 rounds
6-10 strict pull up
-matala tanko

WOD
3 rounds 40s work/20s rest
farmers walk w/2kb's
Box step up
bent over row (barbell)
ski

5 rounds, go every 2:30

5 strict pull ups
5-8 push ups

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Row 800/700m
...moving into
50 box jumps step down
40 T2B's
30 alternating devils presses with single DB

TC16

A,
Split Jerk Walk Out 5x3

Use the same weight for each set.
Rest as needed between sets.
105% 1RM Split Jerk

B,
Split Stance Press 12-12-12

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

C,
Open 18,2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 22,5/15kg
Bar Facing Burpee

Open 18.2A
Clean : 1 rep max

Time cap: 12 mins (to complete both 18.2 and 18.2A)

D,
For quality:
3x 20 Reverse Hypers, pick load
Banded Plank Hold, 3x 45 secs

3x 15-20 Reverse Hypers

Weighted chinup 3 RM, then max reps without weight

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

e3m x 3: @ easy weights
6-8 *cyclist goblet squat @ RIR 3-4
8-10 standing band woodchop / per side
*2s down
band woodchop:

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@barbell, pal 1min

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POWER SNATCH + OHS
4[1+2]@up to moderate light weight, pal 2min

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TALL CLEAN + SPLIT JERK
2x2[1+2]@barbell, pal 1min

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CLEAN HIGH PULL + CLEAN BELOW KNEE + JERK *high pull full foot
6[1+1+1]@up to moderate weight, pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position & last rep full foot
3[3+1]@+5kg today best jerk, pal 2min

Wodin pyöräily

5 Rounds x AMRAP 3:
9 Hang Power Cleans 61 / 43 kg
45 Air Squats
Max Calorie Echo Bike

Rest 1 Minute Between Rounds