5 x Supine Row
5 x Push Up

rest 1 min

5 x KB Swing
10 x DU

rest 1 min

5 x Burpee
5 x Box Jump

Use 15 minutes working on your wrists and forearms:

Clean and Jerk
Build to a heavy single in 6-8 sets. Rest 2:30
- Option: Practice technique to build consistency and confidence.
- Any style of clean, but use split jerk today.

Treeni ja Hiki:
Partner Wod
5 Rounds each
5 DB Hang Clean
5 DB Stoh
5 DB Snatch

You go I Go

Time cap 12min

For time
Buy In: 400m Run
+
21-15-9 reps of
Deadlifts 100/70kg
Box Jumps
Toes-to-bar
+
Cash out: 400m Run

10min laadukkaasti 8-10x/liike

Vipunosto sivuille
GHD tai boxilta selän ojennus
Hauiskääntö
Pistooli- tai bulgarialainen kyykky

Accessory
3-4 Rounds
8+8 Db single arm bent over row (2220)
8 Tempo deficit push up (2220)
40m+40m Front rack + oh carry
12 cal Machine (increasing pace)

4rds
A1 10 Decline Bench Pres
Lepo 90s
A2 3-5 Negative Pull Up 6s alas lasku
Lepo 90s

4rds
B1 DB/KB Seal Row
Lepo 60s
B2 Standing DB Chest Fly
Lepo 60s

AMRAP 15
20 Box Jump Overs
15 Toes-to-bar
10 Pistols
5 Devils Presses 2x22,5/15kg

4rds
A1 Incline Bench Press 8
Lepo 90s
A2 Pendlay Row 8
Lepo 90s

4rds
B1 Vipunosto sivuille 10-12
Lepo 60s
B2 Standing DB Chest Fly
Lepo 60s