Superset
3 work sets!
Single Arm Landmine Push Press x 6-8 each
Rest 45s.
Seated Band Row x 10 with pause each rep
Rest 45s.

A) Squat Snatch Technique work. 12:00
After warm-up, practice some reps with light to medium weights.

B) Back Squat
3 x 5. Rest 2:00
- build to a moderate heavy 5 in 3 sets.

A) Box Squat
Build to a heavy 5 in 5 sets. Rest 2:00
- Have spotters in place for any heavier sets
- Box at parallel
- Option: 5 x 5 at moderate weight

B) RFE Rotational RDL + Split Squat
3 x 5 each.
- Go slow and work on balance. Easy to Moderate weight.

5x 5reps/side
DB 1 arm press in L sit

between sets :
max rep str PU

E2M x 5-6
2 "No feet" Snatch balance + 2 OHS

Huom!
Tekniset ja nousevat painot (n.60-75% of 1RM snatch)

6x 2, Nousu v2

Partner workout

4 rounds for time
9 thruster 50/35
15 bar over burpee
21/17 cal row

You go / I go full rounds (both do 4x)

Every 1.20min x 5
1 Muscle clean + 1 Hang muscle clean + 2 Split jerk

Huom!
Tässä keveyt ja tekniset painot. Ensimäisessä toistossa 2s pysäytys dipin ala-asentoon ja vastaanotto asentoon.

AMRAP 8

7 Deadlift 100/70kg
7 Strict HSPU

15 DB push presses (15/22.5 kg)
15m DB front rack walking lunges
50 double-unders
– Use two DBs.

Scaled WOD
3 rounds for time:
15 DB push presses (5/7.5 kg)
15m DB front rack walking lunges
50 single-unders
– Use two DBs.