15 double-DB front squats (15/22.5 kg)
50 double-unders
12 strict pull-ups
15m handstand walk

Scaled WOD
AMRAP 20:
15 double-DB front squats
50 single-unders
12 ring rows
30 handstand shoulder taps

Partner Workout!
50-40-30-20-10
Power Cleans @52/35kg
Wall Balls @9/6kg
Row/Ski/Bike Cals

Timecap: 30 mins

Rx+: 60/42.5kg
Split work as you wish!

Shoulder Press

10 x 1 @ 85% +

Go Every 2:00

VIIKKO 7, HARJOITUS 1

---

LÄMMITTELY 15min:

1min ergo
10 kahvakuulamaastaveto kahdella kahvakuulalla
8+8 Yhden käden pystypunnerrus
6+6 askelkyykky taakse
5 maastaveto*

*nouseva kuorma

---

VOIMA

Maastaveto
5x4 RPE 7-8
-2min lepo sarjojen välissä

Pystypunnerrus
3x10 RPE 6
-2min lepo sarjojen välissä

Yhden jalan romanialainen maastaveto
3x10/10 (keskiraskas/raskas)
-1-2min lepo sarjojen välissä
-2x kahvakuula tai käsipainot

30min amrap
500-m row or ski/1000m c2bike/25cal air bike/400m jog or walk
25 air squats
400-m jog or walk/500-m row or ski/1000m c2bike/25cal air bike
25 kb swing

25min ajan laadukkaasti:

2-3 Taitoliikettä ja väliin 90s kevyt kone tai hölkkä

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 snatch deadlifts
5 hang muscle snatch
5 snatch push press
5 pause overhead squats
then 2 times through
5 power snatch
5 pressing snatch balance
then some mobility if needed and

Weightlifting
Slow Snatch + Pause Hang Snatch 4x1+2reps@40-60%
then
12 min emom
Snatch + Pause Hang Snatch+Overhead squat @70-80%
pause 2 sec on catch on hang snatch, snatches should be squat snatches. If mobility issues, then power.

Strenght
Tempo Back Squat 8-6-4-4reps@55-70% of 1rm (tempo 4sec down, 1 sec pause, up and 1 sec reset for next rep)
rest 3 min bwn sets

Metcon
3-4 sets of
1 legless + 1 rope climb OR 2 Rope climbs
15m double kb oh walking lunges @12/16kg's
1 legless + 1 rope climb OR 2 Rope climbs
rest 1:1 bwn sets
time target per set is under 3 minutes.

Find in 16 minutes maximum high in 1 Rep Box Jump

score : kg = cm

A:
Daily max of
1 Pause squat clean + 1 squat clean + Jerk (any style)

• 3” pause at bottom of first clean
• Build up in 5-6 sets

B:
Partner Workout (You GO I GO)
Amrap 16 mins
4-8-12-16-20-24-28…
Cal row
Power clean @50/35kg
Jerk @50/35kg

Warm Up
3 rounds
1 min ski
5 strict pull ups
5-10 perfect push ups
10-15 band pull aparts / band row etc taaksevetoja
:30 jump rope

Strenght
2 sets
8-6-4 reps of
bench press @60-70-80%
strict pull ups (you can add some extra weight for these as lowering reps, but just moderate weight)
2 min rest bwn each set.
8 bp + 8 strict pull up, rest 2min, 6+6, rest 2 min etc…

Metcon
32-40 min emom
45 sec of crossover single unders/double under training
45 sec of ski erg
45 sec of run
45 sec of bike erg
goal is to go easy/mod pace this workout, take break as needed