for 20min
jerk doubles and singles working up to a heavy weight
- use the same technique (push/ split jerk) as you do in your clean and jerks

Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max

Scaled WOD
5 sets:
3 snatches
5 sets:
2 clean and jerks

EMOM 25

Min 1: Weighted box step ups 5/5 (levy "eturäkissä") 2 sekan jarrutus alas
Min 2: DU 20-40 reps
MIn 3: Ski erg calories 12/10
Min 4: DB/KB farmers carry 60m (heavy)
Min 5: hollow rocks 10-20 reps

Push jerk
1-1-1-1-1

Push press
2-2-2-2-2

Partnerwod For time:

8rounds:

21 kbs @24/16kg
15 box jump
9 burbee

(Total 4+4 rounds, partner complete a full round, before switching)

Hang squat clean 1RM OTD.

21-15-9 reps of
Hang Squat Cleans 60/40kg
Handstand Pushups

7min EMOM: 5-15 C2B

Pick a number you can hold on. Scale if needed.

RPE 4

Rowing intervals:

20 rounds:

30sec ON, 30sec easy pace (20min workout)

RPE 3 (under anaerobic thershold)

Don´t get off the rower during easy pace.

Rest 5min

For Quality

Run 800m
30 Wallball
15 TTB
5 MU

RPE 2-3