WOD (S):
For time as 3 person team
5k row/ski
400 DU
300 wall ball
200 power snatch 35/25
100 bar over burpee

Olympic weightlifting technique

Etukyykky 5x8

Pendlay Row 5x8

Sit Ups 5x15-25

Quad Blast 1-3 kierrosta

4 Rounds of:
6-8 Strict T2B
8-10 Close Grip Bench Press @60/42.5kg
10-12 Ring Rows (2 count pause on each rep)
Rest 60-90s between rounds

• Class does floor press.
• Weight should be approx 50-60% of max

WEIGHTLIFTING

Barbell Complex

Squat Clean + Hang Squat Clean + Front Squat + Jerk

E2MOM x7

Find heavy of the day RPE 4-5

Optional Accessory

GYMNASTIC STRENGTH

3-4 rounds, rest as needed
1) 10 V-Up + 10 Hollow Rock + 10sec Hollow Hold
2) 3-5 High Box Jump

RPE 3-4

30 snatches for time

5 Minutes of Recovery Work ie.
Easy row, jog, light sledpull or bike.

3x5 lisäpainoleuka

40 box step ups 22,5kg/15kg

40 DB Snatches 22,5kg/15kg

40 T2B

30 ring dips

30 burpees

30 DU