4 rounds
10 Single arm DB Power Cleans @ 15-22.5 / 22.5-32.5kg
12-15 GHD Sit ups
rest 1:1
4 rounds
10 Single arm DB Power Snatch @ 15-22.5 / 22.5-32.5kg
15/12 Cal Ski erg

Keep moderate pace on metcons, have fun and move @80% effort
time target is 6-7 min so it makes it a bit easier than normally. Normally target would be sub 5 min.
Keep DB movements unbroken and try to swich db to other hand in the air, keep ghd sit ups unbroken and ski mod/fast pace.

Score is time of both 4 round sets.

Askelkyykky eturäkissä 3x6 / jalka

Etukyykky 1x20 (sama paino mitä askelkyykyssä)

Pystypunnerrus vastaotteella 5x12

Takaolkapääsoutu 5x20

Voimapyörä 3-5 sarjaa

7 sets of Front Squat
Set 1: 5 @60%
Set 2: 3 @70%
Set 3: 2 @75%
Set 4: 1 @80%
Set 5: 1 @85%
Set 6: 1 @90%
Set 7: 1 @95-100%
- Rest 2-3min btw sets

8 sets of Pause Power Snatch
Set 1: 3 @73% 1RM Power Snatch
Set 2: 2 @75%
Set 3: 1 @78%
Set 4: 3 @75%
Set 5: 2 @78%
Set 6: 1 @80%
Set 7: 1 @80%
Set 8: 1 @80%
- Pause for 2 seconds in the receive position before standing
- Rest 2-3min btw sets

WARM-UP

3 Rounds of:
:45s Row
10 Back squats/Overhead squats
10 Good mornings
15 Jack knives
:45s bike erg
10 Ring-rows
10 Z-press with kettlebells
5 High box jumps

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SNATCH

Build up to a heavy, but fast single in 8:00 minutes.

Then

Every minute on the minute for 10:00 minutes: 2 Snatches @ 82%

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CLEAN AND JERK

Build up to a heavy, but fast single in 8:00 minutes.

Then

Clean + Front squat + Jerk
6 Sets of (1+2+1) @ 80-85%
Lift every 2:00 minutes.

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BACK SQUAT

4 Sets of 3 Back squats @ 85%

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OPTIONAL (BONUS)

Accessory:

3-5 Rounds of:
3-5 Strict weighted pull-ups
16 Alternating arm Z-press with kettlebells
15-20 Jack knives
12 Cyclist squats
12 Weighted hip extensions

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 16/13 Calories row (:45s)
2) 8 Overhead squats @ 65% of snatch 1RM (:30s)
3) 16/13 Calories bike erg
4) 5 Squat cleans @ 60% of clean 1RM (:30s)"

AMRAP 20:
3-6-9-12-15...
Hand Release Push-ups
Kettlebell Swings 24/16kg
Wallballs 9/6kg

Warm Up
3 rounds
1 min row, run, or ski
12-16 cossack squats
12 gtoh oh + halo (levypainonnosto jalkojen välistä ja kierto pään ympäri 5-15kg)
:20-30s side plank R&L

Strenght
Sumo DL 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 4-5x2+2reps @1x65 and 1x75% and 2-3x80%
rest 2 min bwn sets
Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

Metcon
8 min amrap
2-3 rope climbs (target about 1min)
10 toes to bars
12 box jumps to 50/60cm, step down

rest 2 min

8 min amrap
4 sandbag cleans @35-45/55-70kg
8 toes to bars
12m hs walk or 4 wall walks

target 3-4 rounds per set
Keep steady 80% effort pace

Accessory Work
3x12-15 barbell romanian deadlifts
3x10/10 single arm seated db press
3x30 weighted twits + 12-20 seated knee tucks
rest as needed

Every 5 Min x 6 Sets
21/15 Cal Row Ski Or Bike
18 Wallball
9 Burpee Swings
*Goal Steady Pace every set
*Timecap 4 min per set

3x1 Min Weighted plank
90 seconds rest between efforts
start min 15 kg plate

5 x 5 @80% Snatch Max
*Perform 12 Strict Abmat Sit ups btw sets