Partner Workout!
0:00-20:00
10 Box Jump Step-downs
20 Power Snatch@43/30kg
30 Butterfly Sit-ups
-One person works at a time. Split as needed.

20:00-30:00
Max Meter Odd Object Carries ( D-ball, sandbag, plate, )
- One person must complete 100m before changing

Extra:
Band Stability Adductor Plank Walk
3 x 8-10 each. Rest 60s.

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

---

CLEAN & JERK
Primer:
Power clean + Clean + 2 Split jerks
Climb up to workset weight.

Worksets:
Clan and jerk, 4 x 2x(1+1) @ 90%
Rest 2:00 min between sets

---

SNATCH
Primer:
Snatch pull + Hang snatch
Climb up to workset weight

Hang snatch,
3-5 x 1 @ 93-95%
Lift every 2:00 min.

---

STRENGTH
Hatch, week 10 day 2

Back squat,
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

---

(OPTIONAL) BONUS

Strict press,
4 x 3 @ RPE 8

1-Arm meadow row,
4 x 12/12 @ RPE 9

Core:

3 Rounds of:
20 Wipers with dumbbells in lockout
15 Hip extensions with 5s pause every 5 rep (5 hip extensions + 5s pause at top)
1:00 min sandbag bearhug hold
Rest 1-2 minutes between rounds

Warm Up
2 rounds
1.5 min row
10 gtoh + halo
5+5 single arm plate press
10 goblet squats
10-15 v-ups

Intervals
4-5 sets of
6-10 toes to bars
12/15 calories rowing
10-15 wall ball shots
rest 1:1 bwn sets
time target on each set 1.45-2.15. alt time with partner 1 set.

Strenght
Push Press 5x5reps@65%, new set every 2 minute.

15-9-6
Bar muscle-ups
Shoulder presses (42,5/60 kg)

SCALED WOD
For time:
9-6-3
Low-bar muscle-up transitions
15-9-6
Push presses

Tempaus

45min laadukkaasti

4min Kone tai risteykselle ja takaisin hölkkä
8-10× liike
Hyvää huomenta
Valakyykky
L-Sit (Submax)
Sivutaivutus kahvakuulalla
Vipunosto sivuille
Pystypunnerrus käsipainoilla

Mobility, LowerBody

Kyykky 4x4x70%, 3x75%, 3x1x80%

Painijan kyljet 3x15/15
-”vuorotellen”

Takaolkapääsoutu 5x20

Kylkilankkunostot 3x20 / puoli

Pystysoutu käsipainoilla 5x20

Penkki 4x4x70%, 3x75%, 3x1x80%

Vinopenkki käsipainoilla 4x15
Sotilaspenkki käsipainoilla 4x15
Vipunostot maaten 4x15
-valitse yksi liike (eri liike mitä edellisillä viikoilla)

Kohautukset käsipainoilla 3x20

Ojentajat taljassa/kumpparilla 3x20-30 / käsi
-yhdellä kädellä

A)
Big Clean Complex
* High Hang Clean + Hang Clean + Clean + Push Press
* High Hang Clean + Hang Clean + Clean + Push Jerk
* High Hang Clean + Hang Clean + Clean + Split Jerk

B,
Partner wod (You GO , I Go)
For time
3 rounds
10 Snatch @60/43kg
10 Clean & Jerk @60/43kg
Timecap : 12 mins