30 air squats
20 burpees-to-target
10 chest-to-bar pull-ups

Scaled WOD
AMRAP 20:
21 air squats
14 up downs
7 ring row

Kyykky 5x5x60%, 1x70%, 1x80%

SitUps 5x10

Vap.val takaketju-liike, valitse joka viikko eri
-suorinjaloin mave 5x10
-etuheilautus 5x20
-selkäpenkki 5x8-15
-reverse hyper 5x15-25

Warm Up
3 rounds
1 min row
10 push ups
10+10 single leg rdl
10-15 v-ups

Strenght
Back Squat 4x6 reps @62-71 and 2x76%
rest 2-3 min
Front Squat 3x5 reps @60-65-70%
rest 2-3 min

Metcon
6-8 rounds
500m row @+3-5 sec to 2km pr pace (if 2km pace is 1.45, this wod 1.48-1.50)
rest 1 min

Accessory Work
4x8-10 banded strict c2b chin ups
3x10-20 ghd sit ups + 15/15 side plank dips
rest as needed

Optional Extra
unbroken double unders (se on tavoite, älä aloita alusta jos stiflaat)
valitse yksi toistomääristä 3-6-9-12-9-6-3 / 5-10-15-20-15-10-5 / 15-20-25-30-25-20-15 tai 10-20-30-40-50-40-30-20-10
rest 10-20s bwn sets

Alkavalla 2 min 36 min ajan

1. Laite
2. Pallo/säkki sylissä kävely
3. 8 Yleisliike + 12 Istumaannousu

3 rounds:
30/24cal Ski
12 Alt. 1-arm Devils Presses 20/15kg
30s Handstand Hold

• Rest 2mins btw each round.

Weighted dip 4x3x70%

3x1@max

IN TEAMS OF 2...
AMRAP x 25 MINUTES
1000m Row/Ski or 2000m Bike Erg
100 Box Jumps Step Downs
100 Sit-Ups or 60 V-Ups

• Must switch row every 250m. Split all other work as needed.

• Video: https://vimeo.com/805486329

Warm-up:

3 Rounds or 10:00 minutes of:
:45s Erg
10-15 Banded pull aparts
3-5 Hang muscle snatch
3-5 Behind the neck shoulder press
3-5 Overhead squats
3-5 Snatch balance
3-5 Snatches

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SNATCH



Primer:
Hang muscle snatch + Hang power snatch + Overhead squat.
3-5 sets of (2+2+2).
*You choose the weights, but focus on good mechanics.

Worksets:
Hang power snatch + Overhead squat

2 x (3+2) @ 65%
2 x (2+1) @ 68%
*Percentages are of 1 rep max snatch
*3s descend on the overhead squats
Rest 1-2 minutes between sets.

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CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:
Clean,
3 x 1 @ 65%
3 x 1 @ 68%
3 x 1 @ 71%
*Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 65%
3 x 2 @ 68%
3 x 1 @ 71%
*Rest 1:00 min between sets.

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FRONT SQUAT

Tempo front squats,
2 x 5 @ 61%
5 x 2 @ 66%

- 2-3s pause at the bottom. The pause should long enough that there isn’t any stretch reflex happening.

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(Optional) BONUS:

3 Rounds of:
10 Bent over rows with kettlebells/dumbbells
10 Behind the neck tricep extensions
:30-45s Weighted plank
*Rest 1:00 min between rounds

3 Rounds of:
10 Back rack weighted lunges, alternating legs
10 Cyclist squats
:30-45s Barbell sidebends
*Rest 1:00 min between rounds.