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

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

“Barbara”

5 rounds, 3min rest between

20 Pull-Up
30 Push-Up
40 Sit-Up
50 Air Squat

Target <4min round

RPE 4-5

Hit this with everything you got!

OR

Half “Barbara”

5 rounds for time:

10 pull-ups
15 push-ups
20 sit-ups
25 squats
Rest 2 minutes between rounds.

RPE 4-5

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
2) 5-15 Strict Bar Dip
3) 10m Lateral Lunge (Cossack Squat) or Dragon Squat
4) 5-10 Rower Pike-Up
5) 10-15 Prone Trap Raises
6) 10-15 Parallette Passthrough
6) Row/Assault/Ski 30-40kcal or run 400m