2 rope climbs
Max wall-ball shots in remaining time
– Rest 1:00 between rounds; so, 2:00 of
work + 1:00 rest each round.

Scaled WOD
Every 2:00 for 6 rounds:
6 pull to stands
Max wall-ball shots in remaining time
– Rest 1:00 between rounds; so, 2:00 of
work + 1:00 rest each round.

Warm Up
2 rounds
1.5 min cardio
20 lunges anyhow
10/10 kb/db hang snatch
20 v-ups
then some mobility and prep for squats

Strenght
FS/BS Squat Program Practise
3 sets 4 FS + 8 BS @65-75% of 1rm
rest 3-4 min bwn sets

Metcon
21-15-9 reps for time
Calorie Row (women calories 17-12-7)
OHS @light weight
goal is to go unbroken sets on squats, max in 2 sets.
time target 5-7 minutes.
If go air bike then calories 17-12-7 M and W 14-10-6)

2000m row or 1,7km run
11 shoulder presses (37,5/52,5 kg)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2000m row or 1,7km run
– If athletes begin the WOD with a row, they
finish with a run and vice versa.

Scaled WOD
For time:
1000-m row or 2000m bike
11 shoulder presses
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
1000-m row or 2000m bike
– If athletes begin the WOD with a row, they
finish with a bike and vice versa.

"Build to a 1-Rep Clean & Jerk
or
Technique practice!"

MORNING CLASS (6:30/7:30/10:00) DOES:
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 2-Rep Power Clean

Partner WOD

6x 6min AMRAPs (2min rest)

A) 30 Cal Row
30 Burpee over rower

B) 30 Ring Rows
30 V-ups/Knee-hugs

C) 30 Cal Ski
30 DB Hang Clean & Jerk

D) 30 DB Snatches
30 SA OH Lunges

E) 30 Cal Bike
30 Wall Balls

F) 30 KB Swings
30 Govlet Squats

BENCHMARK WEEK

1RM snatch

BENCHMARK WEEK

"Ingrid"
10 rounds
3 power snatch 60/42,5
3 bar over burpee

7 Palomiespunnerrus
4 raskas pallo esteen yli ja ylitys

Aikaraja 12 min

Easy aerobic conditioning

5 rounds
2min easy row
2min AMRAP: 6 box step-up + 8 one arm DB hang clean & jerk
2min easy jog
2min AMRAP: 8 sit-up + 8 back extension

30 deadlifts (70/102,5 kg)
40 wall-ball shots
50 KB swings (16/24 kg)

For time:
20 deadlifts
30 wall-ball shots
40 KB swings