In teams of 3
45 min Amrap

A)
500m row

B)
8 Deadlift
8 Hang power clean
8 Shoulder to overhead
50/35 kg barbell

C)
Rest

Cycle between a,b,c every time the row is finished
Score is rounds of B

WORKOUT (ALL)

AMRAP x 28 MINUTES
50/40 Cal Bike/Row/Ski
40 Sit-Ups
30 Alt. Lunges
20 Push-Ups / Incline Push-Ups

• RPE 5, take it easier today
• Video https://vimeo.com/901065894?share=copy

7 rounds:
1min work 1 min rest
AB
SKI ERG
ROW ERG

5×2-pos Snatch (floor and on the knee)

*rack
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x[1+1]@-10%
*target load of max ~95%, rest btw sets 3-4min

Seated Shoulder Press

10-10-8-8-6-6

Go Every 2:30

7 kierrosta alkavalla 2 min

1. 200/300/400 m Juoksu
2. 20 Kahvakuulaheilautus + 20 Kahvakuula maastaveto
3. 100/200m Kahvakuula eturäkissä kävely

kesto 42 min

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH
Primer:

5 x (Snatch pull + Low hang snatch + Snatch balance). Climbing weight.

Worksets.
Build up to a heavy single @ 93-98%
12:00 minutes.

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CLEAN AND JERK
Primer:

5 x (Clean pull + Low hang clean + Jerk). Climbing weight.

Worksets:
Build up to a heavy single clean and jerk @ 93-98%
12:00 minutes.

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 8
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
4 x 4 @ RPE 8-9

Snatch grip bent over row,
4 x 8 @ RPE 8-9

Core:
3 Rounds of:
1:00 min Weighted plank hold
1:00 min Barbell sidebends.
Rest 1:00 min between rounds.

AMRAP 25 With partner

150 Double-Unders
100 Sit-Ups
15 Power Cleans 75/57,5kg

Split as you like

AMRAP 12

14 Dumbbell Snatch
10 Dumbbell Over Burpees
5 Strict Pull-Ups

Rest 1:00 btw. rounds.