Snatch Warmup:

For Time:
50/42 Cal Echo Bike
50 Wall Ball 12/9kg
50/42 Cal Echo Bike
50 Wall Ball
50/42 Cal Echo Bike

Tc: 12:00

Hang Snatch + Squat Snatch
4-6 x 1 + 2 (heavy as possible)
-Rest 2:00-

Every 2:00 x 8
A: 4 Back Squat
B: 10 Box Over Jump 30/24”

For Time:
200 Double Unders
30 Dumbbel Bench Press 32,5/25
50 Dumbbel Lunges 2 x 22,5/15 (farmer)

Accessory: 2-3 Sets
8-12 Btn Shoulders Press
8-12 Bicep Curl
10-15 Voimapyörä

For Time:
21-15-9
Thruster 50/35kg
Ring Muscle Up
Tc: 11:00

Ring Mu = Bar Mu = C2B

4 Sets
5 Push Jerk
6-10 Deficit Kipping Hspu
-Rest 2:00-

Every 2:00 x 8
A: 20/16 Cal Row + 12 Toes To Bar
B: 15 C2B + Max ub set of Hspu

Hs Skills 10-15min
-Hs Walk
-Free Handstand
-Obstacle
-hspu

Every 2:00 x 4
3 Clean & Jerk

rest 2:00

Every 1:30 x 4
2 Clean & Jerk

rest 2:00

Every 1:00 x 4
1 Clean & Jerk

3-3-3-4
20 Cal Ski
20 Ghd Sit Ups
-Max Reps of-
Toes To Bar
1:00 rest between sets

Accessory: 2-3 Sets
8/8 Dumbbel Squat Snatch
30-45s Sandbag Hold (bear Hug)
1:00 Sandbag Carry (bear hug)

Every 2:00 x 8
A: 5 Power Snatch
B: 2 Power Snatch

Behind The Neck Thruster
4 x 5
-1:30-2:00 rest-

5 Rounds
For Time:
400m Run
15 C2B
5 Snatch 85/55kg

Timecap 15:00

Accessory: 2-3 Sets
8-12 Rind Dip
8-12 Dumbbel Bench Press
30-45s L-Sit

4
1)
0:00-20:00
Max Distance of Run
20:00-4:00
Max Distance Of Swim

2)

0:00-20:00
Max Distance of Run
20:00-4:00
Max Distance Of Echo Bike

3-3-3-4
9 Bar Muscle Up
6 Burpee Box Get Over 48”/40”
-Max Reps of-
Clean & Jerk 100/70kg
-Rest 1:00min between interval-

Pause Front Squat
4 x 3 (3s pause)
*heavy as possible, kaikki samalla kuormalla

4 Sets
5 Push Jerk
7-11 Deficit Hspu
-Rest 1:30-2:00-

3 Sets
15-20 Ghd Sit Ups
15-20 V-Up
-Rest 1:30-2:00-

For Time:
100 Double Unders
10 Rope Climb
100 Double Unders
100 Wall Ball
100 Double Unders
100 Toes To Bar
100 Double Unders
Tc: 22:00

For Time:
300/260 Cal Row
*every 2:00 8 Shuttle Run (7,5m + 7,5m)
*start shuttlerun
Timecap: 20:00

Accessory: 3 Rounds - 30s Work 30s Off
A: Dumbbel Squat Snatch 32,5/25 - 25/17,5kg
B: Double Crossover
C: L-Sit

5 Rounds
7 Snatch 60/42,5
7 Ring Muscle Up
Tc: 14:00

Every 2:00 x 8
A: 2 Squat Snatch 83-87%
B: 4 Overhead Squat

4 Sets
12 Dumbbel Bench Press 32,5/25 - 27,5/22,5
2 Legless Rope Climb or 1l + 1 Normal or 2 Normal
20m Hs Walk (10 + 10m) or 15-10m
Rest 2:00

Accessory: 3 Sets
10-12 Skull Crusher
10-12 Diamond Push Up
15-20 Back Extension
-Rest 1:30-

4:00 On 2:00 Off x 8
A: 15 Box Over Burpee 30/24” + 30/25Cal Echo Bike + Max Reps of Handstand Push Up
B: 12 Devill Press 2 x 22,5/15 + 40/35 Cal Row + Max Reps of C2B

or

60min Run 70-75%

For Time:
21-15-9
Thruster 42,5/30
Pull Up

Tc: 7:00

Rest 2:00

15-12-9
Thruster 50/35kg
C2B

Tc: 7:00

Rest 2:00

12-9-6
Thruster 60/42,5
Bar Muscle Up

Tc: 7:00

Tulos = kokonaisaika taukoineen

Squat Clean + Split Jerk
2-3 x 1 + 3 75-80%
2-3 x 1 + 2 80-85%

Hi Hang Snatch + Hang Snatch
4 x 1 + 1 (heavy as possible)