3 Rounds For Time:
9 Power Snatches 40/30kg
15 Bar-Facing Burpees
21 Toes to Bar

WARM UP

0:30 Lay and Pray
0:30 Child’s Pose
0:30 Half Kneeling Rocking Adductor Stretch (each side)
0:30 Bodyweight Hip Bridges
0:30 Single Leg Hip Bridges (switch sides at 0:15)
0:30 PVC Pass Throughs
0:30 PVC Around The World (switch directions at 0:15)
0:30 PVC Behind The Head Strict Press
0:30 PVC Snatch Grip Deadlifts

SPECIFIC WARM UP

BAR FACING BURPEES
10 Burpee to Spiderman
5 Frog Hop to Squat
5 Slow Burpees
5 Bar Facing Burpees

TOES TO BAR
10 Scap Retractions
10 Kip Swings
5 Knee to Chest
3 Strict Toes to Bar
3 Toes to Bar

TECHNIQUE & BUILD

EMPTY BARBELL
5 Slow Snatch Grip Deadlifts
5 Muscle Snatches
5 Hang Snatches
5 Overhead Squats

3 Snatch Grip Deadlifts
[Coach: neutral spine]

3 Snatch Grip Deadlift to Shrug
[Coach: arms straight until hips extend]

3 Muscle Snatches
[Coach: hips extend then elbows lock out fast]

3 Power Snatches
[Coach: reach full extension then catch with heels down in squat stance]

3 Power Snatch directly into Overhead Squat
[Coach: don’t let athletes adjust feet from their catch position]

EMOM 25

Work for FULL 40 sec, rest for 20 sec.
- Pick a number and stick to it.
- Every round must have same reps.
- Rather do RX movement and less reps than scale to something easier.

1) HSPU
2) Toe to Bar
3) DBL DB Squat 22.5/15kg
4) Bar/RingnMuscle up
5) DU

Seated Legless Rope Climb

1-3 : 3
4-6 : 5

4 Rounds

8 Ring Row
8 Russian Swing
8 Straight arm burpees

Banded Lat Stretch 1:00 / Each
Banded Pass Trough 1:00
Deathmars 1:00
Russian Baby Maker 1:00
Actve Spiderman 1:00

Complete as many rounds as possible in 25 minutes of:

• 20 push-ups
• 30 sit-ups
• 40-cal. row

5 RFT

1000m Bike erg
50 Double Unders
15-12-9-6-3 Strict Press 60%

( 20 - 25 )

2 rounds for time
50 DU
10 push ups
20 air squats
1 min rest
2 rounds
50 DU
10 HSPUs
20 pistol squats alternating

Aikaa vastaan:

• 20-19-18-17-…jne…-4-3-2-1 etunojapunnerrus
• 1-2-3-4…jne…-17-18-19-20 istumaannousu

AMRAP 35:00 in teams of 2 or 3

90 Russian Swings @24/16kg
30 Cal Bike/Row/Ski
60 Toes To Bar
300 Meter Farmer Carry
Goal: 3+ rounds

Split as needed.

Extra:
KB Curls
4 x 8-10. Rest 60s.