3-5 Rounds for quality:
10 Hip Thrusts, choose weight
15-20 Good Mornings 20/15kg
10 Ring Rows

Sets of 3 until speed drops

Facepulls 3x20

Yhden käden kulmasoutu 3x15

Lattiapenkki käsipainoilla 2x15

Penkki 5x2 (60-65-70-75-80%)

Sotilaspenkki 75% x amrap

Ojentajat kumpparilla 5x30

14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9')
30 Power Cleans (135/95)
20 Muscle Ups
(KG conv: WB 9/6, PC 61/43)

If you are going to redo this during the wod, remember that there is regular class going on and you probably can't get every equipment the way you want to.

3 x 3 min Amrap
1 Toes To Bar
1 Handstand Push Up
2 Toes To Bar
2 Handstand Push Up
3 Toes To Bar
3 Handstand Push up
jne.
*Scale Toes To Bar to knees to elbow, handstand push ups to dual kb press or 1 wall walks or push ups
*rest 1 min btw

10 sets of 1 Power Clean + 1 Hang Power Clean
Sets 1-2: @70%
Sets 3-4: @75%
Sets 5-6: @80%
Sets 7-8: @82%
Sets 9-10: @85%
- Rest 2-3min btw sets

PERFORMANCE
6 SETS FOR REPS
1:00 - Calorie Machine or 15m Shuttle Runs
1:00 - Single DB Front Rack Lunges @ moderate
1:00 - Alt. DB Hang Snatch
1:00 - Burpees
1:00 - Rest

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FITNESS
6 SETS FOR REPS
1:00 - Calorie Machine or 15m Shuttle Runs
1:00 - Single DB Front Rack Lunges @ light
1:00 - Alt. DB Hang Snatch
1:00 - Burpees
1:00 - Rest
(Score is Total Reps)

• RPE 7
• Daily Video: https://vimeo.com/796858522

MODERATE HEAVY WEEK 6/13

WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

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2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3 SNATCH PULL to PWR position
3 SNATCH HIGH PULL *first reps full foot

3 TALL MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH
3 NINJA SNATCH

3 SLOW MOTION SNATCH
PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 1min

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BLOCKS SNATCH *bb below knee
2@83%, 1@85%, 1@88%, 2@83%, 1@85%, 1@88% pal 2min

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BACK SQUAT + JERK RACK SUPPORT 6-10sec
3[3+1]@80% pal 3min

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SHOULDER PRESS + PUSH PRESS
3[2+3]@up to 45-50% jerk-% pal 2-3min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 SIDE PLANK TWIST
10-15 KB SWING
10@HIP THRUST