60%/3
65%/3
70%/3
(75%/3)3

3 rounds / 30s on / 30s off
flutter kicks
plank
arch hold

30 - 20 -10 reps for time of

• Shoulder to overhead 50kg/35kg
• Pull up

Timecap: 12 minutes

Partner Chipper

100 Wall Balls (20/14)
100 Push-ups
100 Alternating OH lunges (45/35)
100 Sit-ups
100 Push Press (45/35)
800m MB run (use the weight you chose for WB)

1 partner must be in a plank anytime reps are being performed by the other partner. Switch at anytime but try to split reps as evenly as possible.

Partner WOD

21-15-9 of:
Partner DL 220/180(mix)/160kg
Sync. Bar Facing Burpees

rest 2min

2 Rounds of:
30 Power Snatches 50/35kg
50 Box Jump overs

60%/2
70%/2
75%/2
80%2
85%/2
90%/1

2-position Clean (hang, floor) + Jerk

5 set @70%
5 set @75%
5 set @80%

On the minute do one hang clean, one clean and the jerk (split or push jerk). 5 sets with 70% of your 1rm C&J, 5 sets with 75% and last 5 with 80%. Scale if needed.

ABS ON ARMS ON ABS ON ARMS
30s ON : 12s OFF 2X for each exercise
Set up 1 mat, 2 DB (LGHT12 lbs - HVY 25lbs)
1) Flutters
2) Plank Walk out
3) Hollow Snaps
4) Plank Up Downs
5) ALT Side V-Snaps
6) CC SQ Jumps
7) SL Bicep Curl (R / L)
8) Conditioning PU
9) Hollow rocks DB extended OH
10) Mountain climbers

(17mins - 3 mins explain & set up)

BENCH MARKING
MAX side plank, top foot & arm elevated 1 min / (2 min)

Harjoittele rengasdippiä/skaalausvaihtoehtoja 10-15 min
- raakana
- kipillä
- eri skaalausvaihtoehdot (boksien välissä, kumppareilla yms