Warm-up:

3x
15/12 Calories erg
8+8 1-arm upright row
6+6 1-arm overhead squats
20 Alternating V-ups
5 High box jumps

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A) Overhead squats

Bamboo overhead squats, 3 x 8 - light/moderate

Overhead squats
4 x 6 @ 65% (of snatch 1 rep max)

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B) Snatch:

Snatches, 3 rounds of:
3 @ 60-64%
2 @ 64-68 %
1 @ 68-72%

Rest 1-2 minutes between sets.

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C) Bonus:

Core:
3x
10 V-ups
:30s/:30s Side plank hold
20 Starfish crunches

Extra:
4 x 12 Dumbbell bicep curls
4 x 12 Dumbbell bench press

3 Rounds of:
5 Glute-ham raise
6 Hip extensions
7 Back extensions

2 snatch balance + 2 pause OHS
8 speed tuck jumps
rest 60 sec

• 2 rds with same weight, so you increase weight 2 times

24 back squats (35/52,5 kg)
18 push presses

Scaled WOD
3 rounds for time:
16 goblet squat
12 push presses

21min EMOM:
1)1-3 Rope Climb
2) 5 Power Snatch (60/40kg)
3) rest

Penkki 3x1x90%

Kapea penkki 5x5x60%
-2s stoppi 5cm ennen rintaa

Vipunostot eteen/sivuille 15+15
-3 sarjaa

Ojentajat maaten käsipainoilla 5x8-15

Hauiskääntö 3x20

5sets 6reps

5 sets of Power Clean
Set 1: 3 @70%
Set 2: 3 @75%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 2 @85+%
- Rest 2-3min btw sets.

3 rounds for quality
6 hollow to L-sit
6 strict pull ups
6 jumping v-ups
6 push ups

Warm-up:

3x
15/12 Calories bike or row
20 Cossack squats
10+10 1-Arm upright row
10+10 1-Arm overhead squats
20 Knee tucks
5 High box jumps

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Snatch

Build up to a heavy, but fast moving weight in a complex of:
“Snatch deadlift with pause at thigh + snatch with pause at catch” in 15:00 minutes.

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Tempo back squats

Build up to a heavy set 4 tempo back squats (3:X:1)
* 3s alaslasku, kyykky ja uusiksi.
* 15:00 minutes

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Core:
3x
20 V-ups
1:00 min plank hold
50 Cyclist crunches

Bonus:
4 x 15 Barbell bicep curl
4 x 10+10 JM press

4x
New start every 8th minute

Alt A and B

A) 18-20/12-15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal SkiErg
12-16 DB Snatches
12-16 Wall Balls

B) 18-20/12-15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal BikeErg
12-16 KB Swings
12-16 Wall Balls