Deaload week!

A.
Row easy 3min

3 rds:
5 DL
5 Muscle snatch
5 Press behind neck
5 Ohs

Mobility btw rnds.

B.
Snatch (technique)
- Snatch pull
- Muscle snatch
- Snatch balance
- Snatch

C.
EMOM x15:
1. Row
2. Burpee
3. Rest

Tempaus
5 x 2 snatch
No touch and go. Nosta jokaiseen sarjaan painoa mikäli tekniikka pysyy kasassa.

Tehdään open gymillä keskiviikkoina tai sunnuntina omatoimisesti juhannuksen poikkeusaukiloaikojen takia

30 minutes AMRAP with partner

100 pull ups
100 push ups
400m carry 25/15kg
100 sit ups
100 air squat

IGOYOUGO. Both carry same time

Snatch from the block, above the knee.

9x1 (no touch and go, set up a good starting position)

Rest 60-90sec between sets

RPE 4-5

Part 1– 15 min EMOM
Minute 1: 5 power cleans
Minute 2: 5 Push Jerk
Minute 3: 15 push-ups

*Goal of the Power Cleans and Push Jerk is to go UNBROKEN. Although this workout is an EMOM, our overall goal is striving to go unbroken each round. You can use dumbbells or a Barbell for these movements.

*If you can not maintain 15 push-ups in one minute start with a lower number and try to add one more each round. (Modify as needed)

5 minutes rest and transition 😅

Part 2– 15 min AMRAP Partner Rotation:
- 4 Burpees to 6 in. Target
- 6 Wall Balls
- 8 Toes To Bar/ 16 Knees to 90

*Partner 1 will do 4 Burpees to a Target, then Partner 2 will do 4 Burpees to a Target. Partner 1 will do 6 Wall Balls, then Partner 2 will do 6 Wall Balls and so on for the duration of the workout.

*For the Wall Balls, use a weight slightly heavier than normal.

Have fun and focus on technique! 💪🏽🤩🤘🏽🔥

4 rounds
8+8 single arm row
8 double kb shoulder press
8 bicep curls (tangolla)
1min lepo

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Snatch technique at 17:00

Wide Stance Box Squat: 4 x 4 @65%, every 60s.

Then,

3 sets of 2 of up to a challenging set. Rest 90s-2:00

• Use a box at parallel.
• Final set of 2 should heavy but not a max. Have spotters on both sides of the bar just in case.

"Early Partner Valentines WOD"

For Time:
30 Partner burpees
100 Wall Balls (20/14)
100 Pull ups
200 DU or SU
4 rope climbs (or 4 rope pulls)

Then 4 RDs of:
15 Thrusters (45/35lb)
15 KB swings (53/35)
15 Box Jumps

• After completing the first portion move immediately to the next without resting. Partition the work between partners as needed.**** For the partner burpees, one partner holds plank while other does burpees.**** then partners switch as needed

• The rest of the workout one person works while other rest.

• Feel free to change the movement for thrusters if you did push press Monday in WOD.

"Core:
10 minutes, 1 min on; 1 min off:
”Ring-rollout”

Partner/Team

With partner AMRAP in 25 minutes of:
10 HSPU
10 Toes to bar
*YGIG"