WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) 10 Medball bearhug squat jumps
4) :20s L-sit hang or hollow hold

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STRENGTH



Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
2 x 6 @ 67%
2 x 6 @ 69%
6 @ 71%
Lift every 2:00 minutes.

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SNATCH

Build up to a heavy set of Snatch pull + Snatch + Snatch balance in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

CLEAN & JERK

Build up to a heavy set of 3 “touch and go” split jerks in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

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(OPTIONAL) BONUS WORK



ACCESSORY


Behind the neck push press with snatch grip,
4 x 10 (hard)

Snatch grip romanian deadlifts,
4 x 8 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
14-16 total reps.


OR

CONDITIONING

7 Rounds for time:
20/15 Calories row
15 Wallball shots
10 Toes to bar
5 Clean and jerks @ 60% (of C&J 1rm)

Etukyykky 2 rm
Bulgarialainen askelkyykky 3x6/puoli
Hyljesoutu 3x8
Hauiskääntö hammer 3x10
Ojentajat niskan takaa 3x10
V-up 3x10-15

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For time:

100 Air squats
80 Push-ups
60 Lunge steps
40 Burpees
20 Squat jump complex

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WARM-UP:

2-3 rounds

10-20m duck walk
10-20m bear crawl
10-20m lizard crawl
10-20m inch worm walk

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Metcon (time)

1-2-3-5-8-13-21 reps for time of:
Power cleans
Thrusters

M: 42,5kg N: 30kg

Timecap: 10 minutes

Row

2 x 3000m

Rest 2:00 Between Sets.

Target pace/500m 0-5 sec slower than 5k.

AMRAP24 w/ partner - YGIG, divide anyhow:
24/18 cal row
18 T2B
12 HSPU

Target: RPE 8,5-9

A,
Back Squat week1
( add 5kg to your previous training max)
1x5 @ 65% of then new training max
1x5 @ 75%
1x5+amrap @85%

B,
For quality:
20 Hip Thrusts
Pick weight, quality reps.Heavy set.

C,

Hip extension 2x max rep

Rest as needed between sets.

D,
"Running Nasty Girls"
3 rounds for time of:
7 Ring Muscle-ups
50 Squats
10 Hang Power Cleans@61/43kg
200 m Run

Goal: Sub 13 min

E,
3 rounds for quality of:
10 ATYTs
6 Tempo Dumbbell Flies, pick load
6 L/6 R Plank Reach Throughs

Tempo Dumbbell Flies- 3 secs down and up

Partner WOD

3x 10min ON/3min OFF

A) AMRAP 10
”I Go-You Go”
3 Pushups
6 Sit-ups
9 Squats

B) AMRAP 10
30 KB Swings
30 Goblet Squats
30 Box Jumps

C) In a 10min window
60 Calories
+
AMRAP in the remaining time of:
20 Wall Balls
20 DB Snatches
20 Burpees

Warm Up
3 rounds
1 min cardio
4 inch worm + push up
8+8 glute bridge
8+8 upright row
8+8 single arm press

Strenght
5 sets
Push Press x10 reps, perform 6-10 hardened ring row after push press
rest 2-3 min bwn sets

Metcon
In pairs, alt time full round. 4-5 rounds for both
20/16 calories of row or running
12 db snatches
8-16 push ups

AMRAP8
8 push up
12 sit up
16 russian kbs (24/16)
- rest 45s between rounds -