1 squat clean + 2 jerks
@ 50-70% of 1 rm

Focus on quality reps

PERFORMANCE
EMOM x 6 MINUTES
MIN 1 - 1-2 Strict Ring Muscle-Ups
MIN 2 - EZ Cardio

FITNESS
EMOM x 6 MINUTES
MIN 1 - 3-5 Strict Pull-Ups / Partner Assisted Reps
MIN 2 - EZ Cardio

25min Laadukkaasti

3 valitsemaasi liikettä mukavat toistomäärät

x
x
x
2min Kevyt kone

1) Shoulder press 5x1x85%
2) Negative HSPU 3x4(5-10s Down)

15-12-9

DB bench @22,5/15kg
banded pull apart

A) Snatch complex
Work up to heavy complex in 10min
3 snatch pull
2 power snatch
1 hang squat snatch

B) 3 rounds for quality
20 russian twist (weighted)
10 straight arm pull down + 10s hold
4 KB turkish get-up

5 x 6-8 reps (RIR 2-3) / 60 s rest.
* Sama tai hieman helpotettu skaalaus kuin testissä.

50 calorie ergo
100 KB swings (24/32 kg)
20 wall walks
– Split work as needed; 1 partner
works at a time.

ScaledWOD
AMRAP 20 with a partner:
30 calorie ergo
60 KB swings
10 inch worms + push up from knees
– Split work as needed, 1 partner
works at a time.

5 SETS
1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch

Start Light and build to Moderate.
Rest As Needed b/t Sets

• knees/ toes on the box
• try to hit +10 reps on first set
• rest 90sec