Front squats
4x4 w/ 2s pause at the bottom.

RIR 2-3 on the last set.

For time:

• Row 500 meters
• 50 GHD Sit-ups
• Row 1,000 meters
• 30 GHD Sit-ups
• Row 2,000 meters
• 20 GHD Sit-ups

EMOM x 12:00
Min 1: 30s Double KB Clean
Min 2: 30s Row
Min 3: 30s Goblet KB Lateral Lunge, alternating sides (single or double KB)
Min 4: 30s Up downs

Extra
Single Leg Banded Hamstring Curl: 3 x 20-25 each. Rest 60s

AMRAP 5:
10/15 calorie row
10 push-ups

Scaled WOD
AMRAP 5:
7/10 calorie row
10 worm push-ups

MEDIUM LIGHT WEEK 1/9

WARM UP kesto yht. n.15min

1-2 rounds

5+5 HALF KNEELING WINDMILL *plate, DB, KB

INCWORM & 2x TRICEPS PUSH UP & 8x HIGH SIDE PLANK MARS & 2x TRICEPS PUSH UP & INCWORM *both side

3x CLOCK OH LUNGE 10/12/14/15/17/18/19/21 *both side

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 2 RDL + 2 FS + 2 PP + 2 BS + 2 GMS + 2 PWR J + 2 SJ + 2 OHS + 2 STS P

2x FS & PP x 2 + FS & PWR J x 2 + FS & 2 SJ x 2 + 1+1 FS & 2 SPLT J x 2

3+3 SHOULDER PRESS in SPLIT & OH SPLIT SQUAT *long split pos.

5 DIP & DRIVE (DD) + 2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK + 2+2 DROP INTO SPLIT + 2+2 PAUSE SPLIT JERK *dip + 2+2 JERK w/ PAUSE IN SPLIT

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SN BALANCE DRILL *dip & drive + dip & catch
2x3[1+1]@BB pal 1min

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SNATCH + HIP SNATCH *tanko liikkuu koko ajan
3[1+1]@80% sn-% pal 2min

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HIP CLEAN + pause SPLIT JERK *pause split position
3[1+1]@75-80% jerk-% pal 2min

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VAUHDITON PITUUSHYPPY
3x1 *kirjaa keskiarvo ylös pal 2min

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JERK SUPPORT *hold 3sec split position, both side
3[2+2]@80+% pal 2min

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RDL *sn grip
5x8@RPE8 *2 reps reverse pal 2min

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WL BEGINNERS week 4/4

SNATCH PULL *full foot
4x2@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL to POWER POSITION + SNATCH BELOW KNEE
4-6[1+2]@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL *full foot
4x2@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE
2[1+2]@RPE8 *2 quality reps reverse pal 2min

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

8 REAR ROW, BB *leveä myötäote, vedä rinnan korkeudelle, suorinjaloin

8 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

5 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee

5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes

4 rounds for time:
400m Skillmill Run
12 Dual DB Box Step Overs 15-20/10-15kg, 60/50cm
24 WB 9/6kg
Rest 1:00

Banded Facepull-apart: 3 x 20-25. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4 sets of the following superset!
Ring Pull Up x Max reps
Rest 90s
Tall Kneeling Landmine Press x 6-8 each
Rest 90s

A, Find daily max of the following complex in 12 mins
Push jerk + Split Jerk daily max
- from rack

B,
“Incredible Hulk”
Amrap 20mins
Partner wod
5 Deadlifts @70/47kg
5 Hang Power Clean
5 Front Squat
5 Push press
5 Back Squat

One person completes a full round then switch!
Goal : unbroken each round!

On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for
time of:
Dumbbell squats (35/50 lb)
Bar-facing burpees

ScaledWOD
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for
time of:
goblet squats
up down