Partner WOD YGIG
1000m row other partner hangs from the bar, you can only row when the partner is hanging
30 clean and jerks 60kg/40kg – plank hold
150 DUs – bottom of squat
30 front squats 60kg/40kg- ABH

20min AMRAP
6 one arm devil's press 22,5/15
12 DB squat
24 crossover / double under / single under

Kipping pull up/ butterfly pull up
- tekniikkaosuus
- 5 x 1-8/ strict pull ups

For time:
20 kipping/ butterfly/ strict pull ups
30 DB’s hang snatch
40 crossovers/ 60 DU/ 80 singles
50 pike leg raises

TC: 12

Find heavy Snatch in 15 min

3 rounds for quality
4 l- pull ups / strict pull ups
5 ring dips / ring push ups
10 m HS-walk / 40 shoulder taps
36 HBR

45 min PK
1000m machine
20 steps of walking lunges
20 russian twits
30s + 30s side plank
30s hang from the bar
1000m machine
100 rope jumps
20 kb swings
10 barbell bicep curls
10 barbell rows

1 Snatch Pull + 1 Hang Snatch + 1 Snatch
5 Sets
Start 6/10 rpe and work up to 8-8.5/10 rpe of the day
*New Set every 90 sec

Emom8
1. 4+4 Band assisted pistol squat
2. 10 Feet together Air squat

45 min PK
10m walking lunge
20 light kb swings
10 goblet squats
1000m machine
24 Hollow rocks
24 Arch body rocks
30s support on rings (push up position)
1000m machine
100 rope jumps

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Back squats
8 Upright row
6 Muscle snatch
6 Overhead squats
3 Slow snatches
3 High box jumps"

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SNATCH

Primer:
Snatch pull + Snatch + Snatch balance
You choose the weight, but focus on speed, control and good technique.
3-5 sets

Snatch, worksets:

3 x 2 @ 68%
3 x 2 @ 71%
3 x 1 @ 75%
*Rest 1:00 min between sets.

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SHOULDER PRESS & PUSH PRESS

Shoulder press,
4 x 10 @ 90% of the heaviest set of 10 reps from last week.

Push press,
2 x 10 @ 60%
2 x 8 @ 66%

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BACK SQUATS

8 @ 66%
2 x 6 @ 72%
2 x 6 @ 74%

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(Optional) BONUS WORK:

Accessory:

3 Rounds of:
15-20 Banded pull-ups
10+10 Seated 1-Arm shoulder press
:30s Heels over object taps
*Rest 1:00 min between rounds.

3 Rounds of:
10+10 1-Legged deadlift with one kettlebell
10+10 Weighted bulgarian split squats
:30s Strict toes to bar / knee raise / Slow knee tuck
*Rest 1:00 min between rounds.

Conditioning:

21-18–15 Reps for time:
Calories row
Dual dumbbell thrusters

*Goal is to go unbroken on each set of thrusters so choose dumbbells accordingly. Smart on the rower and smooth on the thrusters will get you far!