C. (40-60)

For time:
15-12-9-6-3:
Power cleans (60/40kg)
Toes to bar

(Time cap: 7min.)

• Ohjeistus:

• Kuorman tulisi olla sellainen, että kykenet suorittamaan kaikki sarjat 1-3 osassa, lyhyillä tauoilla. T2B:ssa pyri myös tekemään sarjat 1-3 osassa.

• Skaalaa toistoja tarvittaessa esim. 10-8-6-4-2 / 9-7-5-3-1. Skaalaa tarvittaessa vain toista liikettä.

• Treeni on lyhyt, "Go hard, or go Home"

In 20 minutes window:
Warm up 3x3 reps of tall snatch with barbell
start to climb up snatch weights
Do 5-6 sets of : 3 squat snatches @60-70%

Partner/ Team Wod
10 min amrap
12/10 cal Row

You go, I go

3 rounds
10 push ups
10 ring dips
10 C2Bs
10 pull ups

Warm up
3 rounds
50 single unders / 25 jumping jacks
10 alt leg v-ups
10 burpee
10 reverse lunges alt leg
10 hr push ups

Metcon
3 sets
Max Reps
1 Minute Double Under / Jumping jacks
1 Minute Alternating Leg V-Up
1 Minute Burpee
1 Minute Dumbbell Step Back Lunge (alt leg) @16/24kg kg or 15/22,5kg
1 Minute Hand Release Push Ups
-Rest 1 Minute between sets-

Accessory
3 Rounds
10-15 Lateral Box Step Ups (each side)
:30-60 Handstand Hold
10-15 Single arm DB/KB Rows (Each side)

Sumo deadlift w. kettlebell
4x20r
Go every 90s.
Kettlebell doesn't touch the ground.

Warm up
2 rounds
40 high knees
20 shoulder taps on push position
20 deadbugs
:30 wall sit
5 push up + inch worm
10 bodyweight single leg RDL

Workout
Working with 1 kettlebell/dumbbell (you can choose
to do more reps with lighter weight or smaller reps
with heavier)
rest 1-2 min between sets, 2-3 min bwn movements.

Turkish get up 4x3-5 reps/side
Single arm row 4x8-12 reps/side (tempo 2s pulling 1s pause 2s lowering 1s stop)
Windmill 3x10-12 reps/side
Snatch from hang/floor 4x8-12reps/side
Do suitcase deadlifts and toes to kb as an superset:
5 rounds:
Suitcase Deadlift x8-12/side
Toes to KB (vatsaliike) x8-12 reps (control movement and you core muscles)

Then 10 rounds of 20 sec work / 10 sec off
Max reps of : Russian twists

Cool down / Mobility
2-3 min of jump rope
2:00 prayer pose (low back and lat strehing)
2:00 v-sit streching (moving side to side)
1:00 side strech (R/L)
2:00 triceps strech (R/L)
2:00 forearm strech (R/L)

10 min emom
5 strict hspu

Accumulate 5 mins in a handstand

4x20 hand releases

Core work
4 Rounds for quality
20 hollow rocks
15 v sit ups
15 back extension

Back squat

4x8

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