A. Build to a heavy set:
Squat clean + Hang squat clean + Front squat + Squat clean + Jerk

B. Back Squat
Build to a heavy set of 8 @ RPE 10/10
*then 2×8 85-90%

WODliiga huhtikuu:

0:00-11:00 ”All the single ladies”
5 rounds for time:
50 single under (molemmat)
10 clean (jakakaa vapaasti)
1min rest (joka kierroksella)

-Time cap 11min

11:00-15:00
Find a 1RM clean (yhteenlaskettu)

A. Build to a heavy 5 shoulder press
*then 2×5 90%

B. AMRAP 20:
15 deadlifts 85/60kg
15 push-ups
400m run

A. 3×15 romanian deadlift

B. For time:
1 mile run
60 wall balls
40 kettlebell swings 32/24kg

A. Kipping handstand push-up practice

B. 2-2-2-3 minute intervals
10 chest-to-bars
50 double-unders
Max reps shoulder to overhead 70/47,5kg
*rest 1:00 between

A. Build to a heavy set in 10 sets, lift every 90s
Power snatch + Hang power snatch + Squat snatch

B. Back squat
Build to a heavy set of 8 @ RPE 9/10
*then 2×8 85-90%

”Whitten”
22 kettlebell swings 32/24kg
22 box jumps
400m run
22 burpees
22 wall balls