800-m run
75 double-unders

Scaled WOD
3 rounds for time:
600-m run/800m row
25 single-unders

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:

5 x (Snatch pull + Floating low hang snatch + Snatch). Climbing weight.

Worksets.
Build up to a heavy single @ 91-96%
12:00 minutes.

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CLEAN AND JERK

Primer:

5 x (Clean pull + Floating low hang clean + Front squat + Jerk). Climbing weight.

Worksets:
Build up to a heavy single @ 91-96%
12:00 minutes.

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 8
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
3 x 5 @ RPE 8

Snatch grip bent over row,
3 x 8 @ RPE 8

Core:
3 Rounds of:
1:00 min Weighted plank hold
1:00 min Barbell sidebends.

accessory

3 x 20 hip thrusts or reverse hypersensitivity

*select a weight you can use for all 3 sets unbroken.

Power snatch from blocks
6x3r @ 60% from best power snatch
Go every 90s.

Bulgarian split squats
Rows (Heavy DB)

Abs

RDL (Stiff legged DL) (DB High reps)
Bent over Rows (DB)

Abs

Split squats
Chest supported rows (DB)

A,
Squat clean with 3” pause at bottom
+
Split jerk with 3” pause at dip

• build to a heavy single in 15 mins

B,
You Go , I Go
Partner wod in 18 mins complete
1000m row
50 thruster @20/15kg
800m row
50 thruster @43/30kg
600m row
Remaining time :
AMRAP thruster @60/43kg

RX
8 ROUNDS FOR TIME
3 Power Snatches (70/47kg)
5 Strict Handstand Push-Ups
7 Pull-Ups

SCALED
8 ROUNDS FOR TIME
3 Power Snatches (Moderate)
5 Box Pike Push-Ups or Pike Push-Ups
7 Jumping Pull-Ups
RPE 7-8
Timecap 20:00

E2mom x10 with two DB's / KBs:
1 devil's press
2 thruster
3 snatch
2 thruster
1 devil's press

Treenin flow: Joka toinen kierros kahdella kässärillä, joka toinen kahdella kahvakuulalla.
Tarkoitus: Rakenna painoissa päivän fiiksen mukaan. RPE 7-8. Tavoiteaika / kierros <60s.

Teams of 2/3
100 cal bike/row/ski
30 dual kb dl 24/16
30 kb hang power cleans 24/16
30 dual kb front squat 24/16
30 kb stoh 24/16
100 cal bike/row/ski
40 bb deadlift 50/35
40 bb power clean 50/35
40 bb front squats 50/35
40 bb stoh 50/35
100 cal bike/row/ski
50 m dual db lunge 15/10
50 db snatch 15/10
50 dual db front squats 15/10
50 db stoh 15/10

Rest day - what did you do?