5 rounds:

• 3 High Box Jumps
• 10s. Rest
• 10 KB Snatch (moderate weight, 5R/5L)
• 10s. Rest
• 5m Sprint (this is basically a jump forward and couple fast steps)
• 90s. Rest

5x3 Back Squats

• Build up to max

3 rounds
12 landmine RDL
12 Gorilla row
20 sit ups
1 min rest

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Goal & Intensity
-Strengthen the posterior chain, upper back control, and build low-intensity capacity.
-These movements directly support your lifting technique and posture.
-Steady, burning tension in the back and core with no rushing. Every rep clean, breathing calm.
RPE: 6–7 – enough to feel it, never sloppy.
Why this training: Post WOD builds support muscles that improve bar control and reduce injury risk.
Tip: Pull the shoulder blades slightly back and down on every RDL and row—feel the upper back, not just the arms.

7x
1 clean pull + 1 power clean + 1 front squat + 1 push jerk + 1 split jerk

65-75% C&J max, rest 3 min

60 min sulkapalloa.

• 1x5@60%
• 1x5@65%
• 1x5@70%
• 1x5@70%

4x8 @75-80%

BENCHMARK
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.

Scaled Wod
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks
12/14-cal ergo
– Perform 5 clean and jerks with one arm, then 5 with the other.

6-8 x 2 clean
- find a heavy set of two

For time:

Row 500m
10 Shoulder press 40/30kg
10 push press 40/30kg
x3

Row 500m
10 bent over row 60/40kg
10 kb highpull 32/24kg
x3

x1=molemmat ovat suorittaneet liikkeet!