WARM-UP



Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories bike
2) 10 Back squats
3) 15-20 Sit-ups
4) 6 Kettlebell swings + 3 Box jumps

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STRENGTH



Back squat,
Build up to 3 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of three back squats.

Clean pull,
4 x 4 (hard)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 20/20

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(OPTIONAL) CONDITIONING


As many reps as possible in 15:00 minutes of:

600m bike erg
10 Dumbbell squat snatches
10 Goblet squats
600m Bike erg
10 Shoulder to overhead with single dumbbell
8 Burpees to 40cm target

Choose heavyish dumbbell

WARM-UP


Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 5-8 Squat snatches
3) 5-8 Squat cleans
4) 5-8 Jerks with pause @ catch

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SNATCH


In 15:00 minutes, build up to max weight in a complex of (2 Snatch pulls + Snatch) in 15:00 minutes.

Then 3 x (2+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + Front squat + Jerk)

Then 3 x (1+1+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 10 (hard)

Barbell forward raise,
4 x 6 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING



5 Rounds for time:
8 Handstand push-ups
8 GHD Sit-ups
8 Box jumps 24/20”

IN TEAMS OF 2.
AMRAP 25:00
400m Run
60 Tall Box Jumps @ 75/60cm
80 Back Rack Alt. Lunges @ moderate to heavy
100 Sit-Ups
All work split, except run/stairs which is done together.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Half Pigeon Stretch on Box
MIN 2 - Lat Prayer Stretch on Box
MIN 3 - 1:00 Child's Pose

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