40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

Scaled WOD
3 rounds for time with a partner:
40 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate they see fit.

Käy ulkoilemassa 45-90 min haluamallasi tavalla.

Tempaus

5 sets of 3 Pressing Snatch Balance
- Go by feel
- Rest 1:30-2:00

10 min mobility & banded dynamic warmup

TECHNIQUE: CAL ROW

WORKOUT:

5-10-15-20 reps of:
CAL ROW
DOUBLE DB DL
DOUBLE DB PUSH PRESS
HAND ELEVATED PUSH UPS (mobility)

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Build up to a heavy single snatch in 12:00 minutes.

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CLEAN & JERK

Build up to a heavy single in 15:00 minutes.

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STRENGTH

Bamboo overhead squats,
5 x 6 (easy)

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(OPTIONAL) BONUS

Romanian deadlift with dual dumbbells,
3 x 8 (easy)

Bulgarian split squats,
3 x 10/10 (easy)

Pull-ups,
3-4 x Max reps (Use bands if needed. Aim for 8+ reps)

Behind the neck tricep extensions with one dumbbell,
3 x 12 (easy)

Core:

3 Rounds of:
15 GHD Sit-ups
15 Hip extensions
Rest 1:00-2:00 min between rounds.

3x10
Floor Press in Bridge
Build to a Moderate+ weight and stay Moderate+ across all sets.
Week 1 of 6
RPE 6-7

For quality 30min

10-20cal machine
1-3 rope climb
10+10 seated press
10 cyclist squat
5+5 windmill"

Warm up: 2-4 rounds
5+5+5 wall squat
10 split jump
10 high knees
10 mountain climber
*
3-5rounds
10+10 bulgarian split squat + 6-8 air squat (tempo 40X0)
*
For time:
6rounds
30 air squat
20 mountain climber

3 rounds:

33 DU
27 sit up
21 reverse lunge (back rack)
15 thruster
9 burbee over bar

Target under 18min (40/30kg)