50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

5 min cindyä, 2 min tauko, 2 min soutu KOVAA, 2 min tauko, 1 min boksiburpee KOVAA, 2 min tauko, 5 min cindyä, 2 min tauko, 2 min soutu KOVAA, 2 min tauko, 1 min boksiburpee KOVAA

60-48-36-24-12
Double Unders
15-12-9-6-3
Thruster (95/65)
Burpee OTB

3 rounds of

9 straddle ups
12 strict superman rocks
15 strict hollow rocks (PVC-pipe in hands, legs held together)

A: High bar back squat 3-3-3
B: Clean pull 2-2-2-2-2
C: leg press 5x8, amrap sista setet
D: Standing SL hamstring curls 5x8

Choose 1-2 movement and practice

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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SNATCH DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 75%, 1-2x1x[1+1+1]@80%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 75%, 1-2x1x[1+1+2]@80%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3x1x[3+2]@80%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65-75%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

A: Partner WOD
30min amrap
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters 35/25kg
15 Kettlebell Swings
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

EMOM 20min
5 deadlifts @50/35
5 power cleans @50/35
5 front squats @50/35

5 rounds
20 cal assault bike
10 db hang powerclean
10 db overhead lunges (regional style)

regionals style: pidä toinen käsipaino eturäkissä ja toinen overhead-asennossa. Tee viisi per puoli. Huom kaikki liikkeet tehdään kahdella käsipainolla.

rx: 2 x 22.5/15 kg

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