AMRAP 10

5 Deadlift 70/50kg
10 Wallball Shots
15 Ring Row

Teams of 3

35min

Bike
🔽
Alt A and B each round

A. 10 Double KB Deadlifts
3x Farmers Carry
10 Double KB Deadlifts
3x Farmers Carry

B. 15m Burpee Broad Jumps
6x Shuttle Runs
15m Burpee Broad Jumps
🔽
Rest

6 Rounds
1min Row cal
15s rest
1min Echo Bike cal
15s rest
1min Ski cal
15s rest
1min C2 bike cal
15s rest
1min Rest
15s rest

Back Squat

Build 3 RM in 20 minutes

Warm Up
3x40/20/10s echo bike, add speed. rest 20s bwn sets
band pulls + banded hip activation
then barbell prep as needed and hit the workout

Weightlifting
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + snatch 3x1+2reps@60-70%
snatch 8-10x1reps@75-85% , new set every 30sec
tempo clean + clean + slow excentric jerk + jerk 3x1+1+1+1reps@35-50%
clean+jerk 3x2+2reps@60-70%
clean+jerk 6-8 x 1+1reps@75-85%, new set every 45 sec

Metcon
emom 15
1) echo bike
2) double kb hang snatches @16/24kg's
3) kb thrusters @16/24kg's
target reps is 6-8 per movement.
15 sec on / 45 sec off (sprint/fast moving each time)

Cool down
3-5 minutes of light echo bike

Back Squat

8-8-6-6-4-4

Go Every 3:00

EMOM 10

Scale as needed - All rounds must be done unbroken and touch and go

This is not a max weight workout, the focus is to do the reps unbroken and work on your touch and go rythm - if you need to break it up, decrease the weight and start over, from the point you made it to

Round 1 - 5

• 3 touch and go clean and jerk 60kg

Round 6 - 8

• 4 touch and go clean and jerk 60kg

Round 9-10

• 5 touch and go clean and jerk 60kg

*block/rack *split jerk to the other side on the next set

2×2@barbell, 5×3@70-75%, jerk-%, rest btw sets 2min

Rive ja työntö

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, sn-% / ohs-%, rest 2-3min