Five sets of 1+1

A) On the minute for 10 minutes
1) 3 snatch pulls + 3 tall snatches
2) 3 muscle snatches + 3 snatch balances
*Work up from empty bar to max 40%.

B) On the minute for 10 minutes
1) 2 snatch pulls + 1 squat snatch
2) 1 squat snatch + 2 snatch balances
*Work up from 50%.

C) 3 rounds
10 Pendlay rows
10 Lu raises

“Lightweight V8”

4 Rounds of
8 Power Cleans 50/35kg
8 Front Squats
8 Shoulder to Overhead

400/500-m row
15 KB goblet squats (16/24 kg)
:30 L-sit hold

Scaled WOD
AMRAP 14:
300m row/ski or 600m C2bike
10 KB goblet squats
:20 seated tuck hold

Hang Power Snatch 1 RM

AMRAP 32
Work in pairs, split reps anyhow. Both do the run.
100 Air squats
80 Box step overs
60 Partner wall balls
350m Run
90 Push ups
80 DB Snatch
70 Push press 50/35
350m Run
60 Deadlift 50/35
50 T2B
40 Power clean 50/35
350m Run

For time :

18-15-12-9-12-15-18

Pull-Ups
Hang Power Cleans 50/35kg

TC 15

Tempo Back Squat

6 Sets of 3. Start ~65% and building.

Every rep 2-3 seconds hold on bottom. ( Below parallette )

Aikaa vastaan:

21-18-15-12-9-6-3

• takakyykky (N 42,5kg / M 60kg)
• soutu (cals)

Deload week

A) Hang squat clean & split jerk
8x1 @55-60% 1RM (go every 30s)
6x1 @60-65% 1RM (go every 45s)
4x1 @65-70% 1RM (go every 60s)

*Short rests between the parts to reload
the barbell
*Choose one weight within the percentages
and use same weight in every set

B) 3 rounds
12-15 barbell bicep curls
12-15 banded shoulder external rotations