Partner WOD YGIG
18 min AMRAP
100 DU
10 partner over burpee
20 box step overs with DB 22,5kg/15kg, box 60cm/50cm
10 partner over burpee
30 sync plate ground to overhead 20kg/15kg

Viikko 2
Treeni 1
Warm Up
3x40s easy/20s moderate/ 10s fast cardio. rest 20s bwn.
then
2 rounds
10+10 single leg RDL
10+10 single arm upright row
10+10 single arm 1.push press / 2.push jerk

some short barbell warm up for power snatch and pc&pj

Weightlifting / Strenght
Power Snatch 5x3 reps @60-65%
rest 1.5-2 min
Power Clean + Push Jerk 5x3+1 reps @60-65%
rest 1.5-2 min
TNG Deadlifts 15-12-9-6 reps @40-45-50-55%
rest 2 min bwn sets

Accessory Work
3 rounds
24-30 weighted ukrainen twits + 8-12 knee tuck ups
rest as needed

5 x 2:00 Work, 1:00 Rest
3 Hang Power Snatches @ moderate
7 Up-Downs Over Bar
21 Double Unders

Pick up where you left off each new 2:00
HPS should be performed unbroken.

E90s x12:
Reps: 3-2-1-3-2-1-3-2-1-3-2-1

Pystypunnerrus 6x6x45%

Kulmasoutu 5x15
-kapea vastaote
- podipumppia

Kapea penkki 5x12x50%

Blackburns 3 kierrosta

Kiertäjät kyljellään 3x30 / käsi

Hauiskääntö 3x15
-myötäote

5min AMRAP

15 Seinäpalloa
5 Rengasdippiä/Rengaspunnerrusta

2min lepo

5min AMRAP

10 Raakatempausta 35/25kg
2-4-6-8...Tangon yli burpeeta

Vaihteluviikko, Emom 24 laadukkaasti

1) 6-12m OH-askelkyykkykävely (tupla KK/KP)
2) 10-15 cal kone
3) 3+3 Tuulimylly painonnostotangolla
4) 1-5 Seinäkävelyä

5-5-5-5
Push Jerk

*Start Light-Mod and build to Mod-Heavy.

EMOM x 8 MINUTES
3 TNG Power Snatches

Start Light and build to Moderate

ON A 15:00 RUNNING CLOCK...
Build to a 1-Rep Heavy Clean and Jerk