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

Rest day - what did you do?

RX
EMOM x 10 MINUTES alt:
odd: 2-4 Strict Handstand Push-Ups
even: 3-5 strict pull up

SCALED
EMOM x 10 MINUTES alt:
odd: 2-4 Box Pike Push-Ups
Both options: Adjust pads, floor, or deficit as needed
even: 2 negative pull up/10 ring row/3 assisted pull up

13:00–15:00 “Riippuu mistä roikkuu”

Kisaaja 1 aika: + Kisaaja 2 aika: =
Kummankin kisaajan roikuttu aika
laskettuna yhteen

Painot

RX: 2 x 15/22,5kg
Skaalattttu: 2 x 10/15kg, polviennosto
Alle 18v, 50-59, 60+ 2 x 10/15kg
Skaalattu: 2 x 5/10kg polviennosto

EMOM x 32-40

1) 8-14cal row
2) 6-10 burpee box over
3) 8-14cal c2bike
4) gymnastics of your choice

choose 1 movement: RMU, BMU, ttb, hspu, wall walk or hsw

Valitse yksi gymnastics liike listalta. Valitse toistomäärä siten, että pystyt keskittymään laadukkaaseen tekemiseen läpi harjoituksen. Maksimi työaika per piste 40-50s

Handstand walk 2/2

3-4 rounds
1 wall walk + 10-20sec hold
15 banded face pull
10 + 10 shoulder flys: side & front

Warm Up
5 min fast walk to light jog/run
then
2-3 Sets
5 scap pull ups slowly
5 Ring Row
5 (HR) Push Up
10 Banded Air Squat

Workout Prep
100m Run
2 Strict Pull Up
4 Push Up
6 Air Squat

Metcon
3 Sets
5 min on / 2 min off
Buy In: 400m Run
Max Rounds
Strict Cindy
after 3 sets rest that 2 min and then
5 min run @moderate pace
eli 3x400m juoksut + cindyä ja sit kerran 5 min juoksu.

Strenght
5x3 Front Squat to Bench (eli ns. box front squat) @60-65-70-75-80% of 1rm front squat
perform 6-10 kipping hspu after box squat set
rest 1.5-2.5 min bwn sets

Accessory Work
2-3x12-15 double kb incline bench press @light/moderate weight
2-3x12 double kb front rack step back lunges @2x12/2x16kg's (6 per leg)
2-3x24-30 kipping knee raises
rest 1-2 min bwn sets