6 x e75s:
2 power clean + 1 push jerk @ moderate

3x6 Push Press

Kyykky 3x8x65%

SJMV 3x12x30-40%

Reisikoukistus 5x10-15

For 10min:
1min row (increasing pace)
10 prone snow angel
5 downward dog to upright dog
5+5 DB hang snatch
10 alt. box step up
5 box jump

Deadlift
Build to 2 RM of the day !
- FULL RESET btw reps

--then--

3 x 1 @ 90% of 2RM,
Go every 90sec!

EMOM15:
1) 14/10 cal row or ski
2) 10 box jump @ 50/60cm
3) 15 abmat situp
4) 6-8 DKB hang c & j @ 2x12/16kg
5) rest
*scale: 12/9 or 10/8 cal row
RPE 3.0-3.5

Heavy lunges

16/20-cal Ergo
20 single-arm DB cleans (15/22.5 kg)
– Partners alternate full rounds.

ScaledWOD
6 rounds for time with a partner:
12-cal ergo
20 single-arm DB cleans
– Partners alternate full rounds.

Warm-up: Easy swim for 200m

A: Swim 15 x 75 m. Rest 30 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.

Cool-down: Easy swim for 200m

Rinnalleveto riipusta kyykkyyn (hang squat clean) yhden toiston maksimi.
Riipun korkeus omavalintainen, mutta polven yläpuolelta.
Voit käyttää korotuksissa samoja prosentteja, kuin viime viikon tempauksen 1 RM.
Kirjaa itsellesi ylös käyttämäsi korotukset ja toistot.