Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
7 bar muscle-ups/jumping bar muscle-ups
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

40-30-20-10
Box jump overs
DB snatch 22.5/15kg

Time Cap 15 Mins

Clean and jerk complex
1 clean + 1 hang clean + split jerk

20 Mins with Quality first! No fails

3-position Hang Snatch (high hang-above the knee-below the knee). Snatch Can be either squat or power.

Every 90-120sec x12

Sets 1-3@ RPE 3
Sets 4-6@ RPE 3-4
Sets 7-9@ RPE 4
Sets 10-12@ RPE 4-5

Add loading after 3 sets.

2-2-2-2-2
Viimeinen n 90-95% 1RM

Every 3 minutes x 5

Pause Front squat 3 reps V1
-2 sec pause pohjassa
-vähän lisäystä viime viikkoiseen

1) DB Single Arm Lunges (sideways, front-back, diagonal)
2) 1-5 MU/MU Progression
3) 1-3 Rope Climb
4) Parallette Push-Up.
Rest as needed between sets.

Alternating double tabata for a total of eight minutes (20sec on/ 10 off)

• lying back extension
• single arm kb clean and jerk (pick weight)

EMOM for 12 Minutes
20 x Double Under
8 x Thrusters
Both movements completed in same minute.

Scale up and down appropriately with weights and reps that are challenging but achievable.
*Hybrid workout

Work on heavy snatches. No power snatches! Do short complexes and work on your weaknesses.