1: Wallballs x15
2: Double unders x40

-Tuplien määrää voi skaalata / singlet 80 toistoa
-Kirjoita kommenttikenttään toistomäärät, jos skaalasit

EMOM 10
1x Power snatch

Warm up(0:00-10:00)
Alternating between 20 seconds of light jogging and 20 seconds of active stretching.

Quad Stretch 
Solider Kicks 
Cradle Stretch 
Side Lunge 
Walking Samson 
Walking Spiderman 
Side Shuffle (facing in) 
Side Shuffle (facing out) 
Straight Leg Bear Crawl 
High Knees 
Butt Kickers

then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Mobility(10:00-14:00)
Front rack stretch-1:00 min
Pigeon pose-1:00 min per

Skills/Teaching(14:00-35:00)
Clean
Establish & Hold Receiving Position – 10 seconds
Hang Power Clean from Pockets – 3 Repetitions
Hang Power Clean from Above Knee – 3 Repetitions
Hang Power Clean from Mid Shin – 3 Repetitions

Jerk
Establish & Hold Receiving Position – 10 seconds
Strict Press + Push Press – 3 Repetitions of each
Push Jerk – 3 Repetitions
Full Clean & Jerk – 3 Repetitions

Double under
:15 sec each
Short Jump Single Unders
Higher Single Unders
Double Thigh Tap Jump without Rope
Double Unders or Double Under Practice

Run through(35:00-40:00)
100 Meter Run 
3 Clean and Jerks 
15 Double Unders/Singles

Metcon(40:00-60:00)
"Jump Street"
3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders/150 singles

Optional(8)
strength/skill
work up to hvy squat clean and jerk

conditioning
40m sprint x6

Finisher
1 min hamstring stretch per
30 w raise
30 v ups
30 oblique crunch per

12 min EMOM
ODD 8 back squats 100kg/75kg
EVEN 50 DUs

Find today’s heavy

WOD

Every 6min for 5 rounds:

10 HSPUs
15 Pull-Ups
20 Burpees
25 thrusters 30/20kg

*record slowest time

A) Dumbbell Strict Press: Build to a Heavy Set of 7
B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)
C) Weighted Strict Pull-up: Build to a Heavy Set of 3
D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)

2 rounds for time:
30 Double DB snatch 2x15/10kg
30 T2B
30 HSPU
30 DU

Rest 2min

For time:
30 Double DB snatch 2x20/15kg
30 T2B
30 HSPU
30 DU

Timecap 15min
Scaled:
30 Double DB GTOH
30 V-ups
30m Bear crawl
60 Singles

1 Power clean + 3 Split jerks @70-80% of 1RM C&J
- Focus on technique and speed under the bar

Takakyykky 6x2@80%

7 x (Raakarive + 2 x rive polvelta + työntö)@70-85%

Tempaus taskuilta 5x2