With partner, for time:

2000/1600m Row
Then
50-40-30-20-10 Shuttle Runs 7,62m
100-80-60-40-20 DU

—into—

2000/1600m Ski
Then
50-40-30-20-10 Burpees
50-40-30-20-10 T2B

—into—

120/100cal AB
Then
100-80-60-40-20 Back Ext.
6 Rope Climbs 4m (each round)

TC 60min

• Only 1 machine/team and 1 team member works at a time
• You can split all the reps how you choose.

Partner WOD YGIG
For Time (with a Partner)
12 rounds
20 DU
10 bar facing burpees
5 OHS 45kg/30kg

DEADLIFT 2/6
1x5
1x3
1x1
Rest 2min between sets

10 sets of Power Snatch
Set 1: 3 @50%
Set 2: 3 @60%
Set 3: 2 @65%
Set 4: 2 @70%
Set 5: 1 @75%
Set 6: 1 @80%
Set 7: 1 @85%
Set 8: 1 @90%
Set 9: 1 @95%
Set 10: 1 @100%
- Rest as needed btw sets

A: Pause Power Clean and Jerk
- Daily Max of 1+1
- Stop for 3 sec at receiving pos of Clean and 3 sec in split of the jerk
- Rest 2 mins btw heavy sets

B:
00:00-04:00
Amrap bar facing burpee
04:00-09:00
Find your 2Rm front squat from floor
09:00-13:00
Max rep burpee T2b
13:00-15:00
Max rep deadlift with the 2Rm front squat weight

5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (42,5/60 kg)
40 sit-ups
50 double-unders
– Rest 3:00 between rounds.

Scaled WOD
5 rounds, each for time, of:
10 DB push presses
20 deadlifts
20 sit-ups
50 single-unders
– Rest 3:00 between rounds.

Power clean + hang cleans
2+2 @70%
2+2 @72%
1+2 @75%
1+2 @78%
2x 1+2 @ 80%

Push press+ split jerk
2+2 @65%
2+2 @67-70%
1+2 @73%
3x1+2 @75-80%

Ohs
3x10 @kevyt
Jalkojennosto kahvakuulan yli
3x8+8

A) Muscle snatch
5 sets of 5 muscle snatches. Climbing weight from light to moderate

B) Tall snatch
5 sets of 3 tall snatches. Light to moderate weight.

C) Overhead squats
4 sets of 8 OHS. Moderate weight

Optional:
3-4 Rounds of:
5-10 Glute-hamstring raises (GHR)
10-15 Back extensions
10-15 Hip extensions
*Unbroken sets with 2:00 min rest between sets.

A) Nousu raskaahkoon ”äijätyöntöön” (power clean + power jerk, eli työntö tasajalkaa heti riven catchista.) 12 minuutin aikana.

B) Power cleans

2 rounds of:
10 x 2 power cleans, every :30s - moderate/heavy weight.
Rest 5:00 min between rounds.

C) Shoulder press, 3 x 6 - raskas

D) Accessory

3-4 Rounds of:
5+5 1-arm sotts press
10 x Täysympyrä/arm circle
5+5 windmills
2-3 Vauhditon pituus/korkea box hyppy
Kunnon polte kaikissa liikkeissä.

Harjoitus 2.

EMOM for 16 minutes of:
1: 10-15 Calories row
2: 5-8 burpees over bench

Soutu yhdellä hapella per veto. Burpeessa hae sellainen tahti, jolla voit harjoitella hengittämistä myös burpeen kanssa. Muista: liike tulee hengityksen tahtiin. Happi sisään ja ulos aina samassa kohtaa liikkeen aikana.