For time:

10 Back squat (100/60)
50 KB swing (32/24)
20 Front squat (85/42,5)
40 Box Jump 50cm
30 OHS (60/30)
30 T2B

3 High Hang Snatches + 1 Hang Snatch
3 High Hang Snatches + 1 Hang Snatch
2 High Hang Snatches + 1 Hang Snatch
2 High Hang Snatches + 1 Hang Snatch
2 High Hang Snatches + 1 Hang Snatch
- Rest 2-3min btw sets.
- Focus on speed and control

5x3 Snatch Balance

Set 1: @60%
Set 2: @60%
Set 3: @65%
Set 4: @65-70%
Set 5: @70%

For time:
500m Row
40 Thrusters 20/15kg
30 Abmat Sit-ups
20 Burpees
10 Pull-ups

Warm Up
2 rounds
2:00 cardio machine
50 single unders
5 push up to downdog
5 pike push ups
10 scap pull ups
5+5 single leg RDL
10 kb swings

SKILL
Get TTB and HSPU ready

Gymnastics
4 rounds
8-12 kipping ttb or ghd sit ups
8-12 kipping hspu
rest 1-2 min bwn rounds

Strenght
3 sets

4-6 shoulder press @50-60%
4-6 strict chin ups
4-6 thrusters with shoulder press weight (pause 1 sec on each rep at top)
rest 2-3 min bwn sets

Metcon
3 rounds
50m farmers walking @mod/heavy weight
12-15 wall ball shots
12-15 kb swings
rest 1:1 or alt time with partner

Cool down
2-3 min light cardio
1-2 min forearm streching R/L
1-2 min banded bully R/L
1-2 min banded tricep strech R/L

Build To Heavy Single

Rive ja työntö

DELOAD WEEK

A) Snatch
3x3 @50-60 % 1RM every 90s
3x2 @60-70% 1RM every 75s
3x1 @70-80% 1RM every60s

B) Core 3 rounds for quality
8-10/side medball twist + throw with partner
10-12 medball sit up + throw with partner
20 claps in plank hold with partner

Kyykky 4-5x1 (75-80-85-90-95%)
-jos painaa, jätä 95% ottamatta

Penkki 3x2 (80-85-90%)

Maastaveto 3x3x70%

AMRAP 20:
2-4-6-8-10, etc.
Calorie bike
Burpees
– Continue adding 2 reps to
each set until the 20:00
clock is up.