Spessuwodi
"JENNI 40v. WODI"
For time
40x hang power snatch
40x walking lunge
40x thruster
40x burpee to target
40x DU/SU

EXTENDED WARM-UP
EVERY 3:00 x 3 SETS
5-7 Press Options*
3-5 Hang Power Snatches, build up each round
-Jog/Walk w/ Time Remaining-

*Pressing Options:
Push-Ups
Pike Push-Ups
(Deficit) Strict Handstand Push-Ups

Build in 18 Minutes Heavy Set Of 5 ( RIR 0-1 )

6 sets
3 hang squat clean + 3 split jerk
@60-80% 1RM

Overhead or Front Squats
12-10-8
RPE 5
Start Light and build to Moderate. Thisis a deload week.

AMRAP 8
8 Toes-to-bar
8 DB Snatches 22,5/15kg
8 Box Jump Overs

rest 3min

AMRAP 8
8 Power Snatches 50/35kg
8 Overhead Squats
8 Bar Facing Burpees

EMOM36
1. 45s Ergo @70-75% effort
2. 3/3 Half turkish get up
3. 12 Alt. Box step up
4. 45s Ergo @70-75% effort
5. 8-12 T2R or T2B
6. Rest

RPE 3

Huom!
Ideana olla kevyempi kuntotreeni.

TEMPO OHS
4-4-4-4 (1-2 reps in tank)
OHS ( 40X0 )

4 rounds

3min work

450/400m row
15-20 wall ball 20/14
AMRAP shuttle run

3min rest

1 shuttle run is 7+7m

PERFORMANCE
FOR TIME
2000/1800m Row
60 Deadlifts @100/70kg
20 Ring Muscle-Ups / 30 Chest-To-Bar / 40 Kipping Pull-Up

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FITNESS
FOR TIME
1600/1200m Row
60 Deadlifts @ moderate
20-40 Up-Down Pull-Ups

• Partition reps and movements as needed.
• Use the lower number of up downs if you opt for a higher bar.
• RPE 8