CONDITIONING

5x3min AMRAP, 3min rest between

30 Wallball
Max rep Rope Climb

Target: Steady pace, all rounds within 1-2 rep

RPE 3-4

Optional Accessory:

Partner WOD: “I Go, You Go”

Angie + Randy + 2k Row

Angie:
100 Pull-Up
100 Push-Up
100 Sit-Up
100 Air Squat

Randy:
75 Power Snatch 35/22,5kg

RPE 3-4

If you do this alone: 50 reps in Angie, 40 Snatches and 1k row. Work:rest 1:1

STRENGTH

3 rounds, rest as needed

1) 10 Goblet Squat, Tempo 5010 (5 sec down)
2) 3-8 HSPU, Tempo 5010, use kip if needed
3) 5+5 DB/KB Row, Tempo 5010

RPE 4

Banded Snatch Drills

2-3 rounds, rest as needed between

Target: keep the bar close to body. You can add loading if you want.

RPE 3

Optional Accessory

CONDITIONING

800m Run
50cal Airbike
800m Run

RPE 2-4, go by feel

CONDITIONING

2x12min AMRAP, 5min rest between (A+B)

A=
Row 40/30cal
20 Wallball
20 TTB

B=
Airbike 40/30cal
20 Power Clean 40/30kg
20 STOH

Overall RPE 3-4, this is not all out effort!

CONDITIONING
(preparation for 1rm C&J)

EMOM x7

5 Medball Clean + 5 Wallball + 5 KBS (american)

These are on the same minute.

RPE 3

Airbike 5min: 30sec RPE 3, 30sec RPE 2
Then
2 rounds
10m 4-Step Walk video
10 Double KBS (eye level)
10m Inchworm Walk
10 Double KB Thruster

---

Thoracic Flow video and/or Handstand Shoulder Opener video

4 rounds

In 4 min
500/450m row
20 box jump 60/50
AMRAP power clean 70/50
2min rest

Result is total reps of power cleans

E2M x 6
1 power clean (2s pause at the catch) + 1 thruster + 2 split jerk behind the neck (2s pause at the catch) @40-50% of 1RM C&J

Huom! Kevyet ja tekniset painot!

EMOM10
1 C&J @60-70% of 1RM

Huom! Semi kevyet ja tekniset painot!