Warm up:
5min Easy row
15 Banded good mornings
5/5 Perfect stretch
10 Squat to hamstring
10 Banded pull with 2s hold
10m Squat walk

Row 5 x 5min (1min rest between sets)

Tee kaksi vetoa lähempänä aerobista kynnystä (70-75%) ja viimeiset kolme lähempänä anaerobista kynnystä (80-85%). RPE 3

+

Accessory WOD

On the minute for 6min @60-70% 1rm pushpress
1. 1 power clean + 3 pushpress
2. 1 power clean + 3 pushjerk
3. 1 power clean + 3 split jerk
On the minute for 6min @70-80% 1rm pushpress
1. 1 power clean + 2 pushpress
2. 1 power clean + 2 pushjerk
3. 1 power clean + 2 split jerk

Bodaus - yleisön valinta

Practice:
Handstand walk
(~15min.)

6 Sets Of 3 Position Snatch (above knee, below knee, floor)
Set 1: @60%
Set 2: @60%
Set 3: @65%
Set 4: @65%
Set 5: @70%
Set 6: @75%
- Rest 2-3min btw sets
- Reset after hang snatches, no tng.

Set 1: 2+2 @65%
Set 2: 2+2 @65%
Set 3: 2+2 @70%
Set 4: 1+1 @75%
Set 5: 1+1 @75%
- Rest 2-3min btw sets

% are based off your 1RM Snatch

Penkki 3x6 (60,70,80%)

Penkki ristiotteella (kapea) 4x12-20 (2sarjaa / ote)

Pystypunnerrus yhdellä kädellä 3x8-15 / käsi

Penkki käsipainoilla 3x6-12

Painijan kyljet 3x10 / puoli

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings 24/16kg
21 Thrusters 35/25kg

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings 24/16kg
15 Thrusters 40/30kg

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings 24/16kg
9 Thrusters 50/35kg

Every 2,5min for 7 Rounds
1 squat clean + 2 front squat
start @65% 1rm squat clean, add weight

For time:
60 situp
30 ring dip / box dip
40 situp
20 ring dip / box dip
20 situp
10 ring dip / box dip