4rounds:

7 power snatch@40/30kg
7 OHS
14 ttb
7 OHS
7 power snatch

rest 2min after each set

Target unbroken sets or max 2 sets on ttb`s / scale rep scheme if needed

IN TEAMS OF 2

FOR TIME*
1200m Run / 4 x Stairs
42 Power Clean & Push Jerks (your choice)
600m Run / 2 x Stairs
42 Power Clean & Push Jerks
1200m Run / 4 x Stairs

*Partners will complete all runs/stairs together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.

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

Primer,
Snatch deadlift + Muscle snatch + Snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Power snatch + Hang power snatch @ 65%

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CLEAN AND JERK

Primer:
Clean deadlift + Hang power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Hang power clean + 2 Split jerks @ 68%

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STRENGTH

Hatch, 8/1

Back squat,
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

Front squat,
5 @ 60%
3 x 5 @ 65%

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(OPTIONAL) BONUS

Push press,
4 x 4 @ RPE 6

Pull-ups,
2 x Max reps (Use bands if needed. Target rep range 8-12

Core:
Accumulate total of 70 Starfish crunches.

Kyykky 3x5x65%, 3x70%, 2x80%

Painijan kyljet 3x15/15
-”vuorotellen”

Jefferson curl 3x15
-varovasti kuormaa noin 15%

SitUps 5x20
-käden niskan takana

8 x 20s on / 20s off, alternate between a & b:
a) s.l. v-up / s.l. tuck up
b) hollow hold

30 - 40 minuuttia reipasta kävelyä.

Toukokuun Wodliiga

”Goblettihelvetti” parin kanssa

0-15 min

8 kierrosta

15/12 kaloria soutu
10 yleisliikettä soutimen yli

Suoritetaan, vuorotelleen niin, että yksi tekee kokonaisen kierroksen. Molemmille tulee 4 kierrosta ja yhteensä 8.

Jonka jälkeen:

Maksimi toistot synkro gobletkyykky kahvakuulalla 24/16kg

Skaalattu: 16/12kg ja 8 yleisliike
Alle 18 v: 16/12kg
50+: 16/12kg ja 8 yleisliike
Skaalattu 12/10kg

Floating Clean Pull + Power Clean

6 x ( 3 + 1 ) Start @ 70% Power clean & Building

Go Every 2:30

Partner WOD

60 Cal.
60 Wall Balls
60 Partner Situps (ball over box)

Run 600m (together)
60 Burpee Box Jump Overs
60 Partner Pushups

60 Cal.
60 Toes-to-bar
60 Burpee over Partner (plank)

Run 600m (together)
60 DB Snatches 22,5/15kg
60m Single Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

2-4-6-8…
Box jump-overs (51/61 cm)
30m DB farmers carry (22,5/32 kg)
– Use two DBs.
– Step down from the box.

Scaled Wod
AMRAP 10:
2-4-6-8…
Box step-overs
30m DB farmers carry
– Use two DBs.
– Step down from the box.