WODa

3 minute AMRAP

3 DB push ups
6 Renegade rows
12 Snatch
24 Double unders

1 minute rest

3 rounds

WODb

3 push ups
6 bent over rows
12 DB snatch
24 mountain climbers

Deadlift Every 3 minutes

5-5-5-3-3-3

20 alternating lunges after each set

EMOM for 10 minutes

3 TnG power snatches at moderate weight (65-70% of the heavy single)

Warm up with barbell:
2 x 5 Snatch push press BTN
2 x 5 Muscle snatch ( jalat suorana)
2 x 5 Hang snatch pull (kantapää maassa)
2 x 5 Hang muscle snatch (kantapää maassa)

Hang muscle snatch
3 x 3 ( Kantapää maassa)
Pidä painot teknisenä.

Power snatch
Find your TM in 15min

5x3+3, AHAP

Reverse Lunge
30-30-30-30
After each set do 20-30s weighted hollow hold
.
Try to add 2,5-5kg to last weeks weight
60s rest between the sets

Partner WOD
20 mins of
Partner 1 : 400m row
Partner 2: AMRAP 30 m Farmer Carry+ 10 DB CL&Jerk

Score: rounds completed in AMRAP

Back squat
6 x 8, 3 min rest

Takakyykky
Sarjat: 2
Toistot: 6, 5 ja 4.

Ensimmäisessä sarjassa vara 2 ja toisessa vara 1. Toiseen sarjaan ladataan 6 toistoon ensimmäisen sarjan 5 toiston kuorma ja 5 toiston sarjaan ensimmäisen sarjan 4 toiston kuorma.

KB work
1,
KB wind mill
3 sets of 5reps/side
- heaviest weight for each set

2,
Turkish sit up
3 sets of 5 reps/ side
- heaviest weight for each set

3,
KB Snatch + Push Press
3 sets of 5 reps/side
- heaviest weight for each set