6 x 3 min ON / 2 min OFF

2 x Echo bike
2 x SkiErg
2 x Row

1st minute; 50 sec easy / 10 sec hard
2nd minute; 45 sec easy / 15 sec hard
3rd minute; 40 sec easy / 20 sec hard

AMRAP 30

Max Meter Row

Every 5 minutes ( start at 0:00 )
5 RMU ( Banded BMU )
10 Hang Power Snatch 42,5/30kg
15 Box Jump Overs 24/20"

1 - 3 : 4
4 - 6 : 6

KP/KK Nancy: 5 Kierrosta aikaa vastaan

400m Juoksua
15 OHS

Power clean + hang power clea + 2 push jerk
8 x every 90s.
work up to AHAFA

3 min DU practice
then 3 x
5 pistols e/s
8 DB Bent over row e/s
3 depth jumps

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Back squat
5x super set
3 @ 80% of 1RM
5 DBL KB Box step up e/s into
10 DBL KB walking lunge
rest as needed

Warm Up
Band Pull aparts + Banded Hip activation
then 2 rounds
2:00 air bike
10 scap pull ups + 8 kipping + 6 kipping knee raises
12 ring row
16 alt leg v-ups

then some movement prep for muscle ups etc and start workout

Workout 1
3 Rounds
12/15 calories of air bike
5-7 bar muscle ups / Banded Bar Muscle Ups / Burpee Pull Ups
-Rest 5 Minutes-
3 Rounds
20 ghd sit ups / V-Ups
3-5 ring muscle ups / (5 strict pull up + 5 ring dips = 5 ring mu)
-rest 5 minutes-
3 Rounds
12/15 calories of air bike
10-20 toes to bars

time targets 4-5 minutes on each set. cap 7 min on each set.

some barbell warm up for power snatches like, 2-3 times 3 muscle snatch +3 hang power snatch +3 snatch balance to low power catch.

Workout 2
emom 4
4-5 tng power Snatches @50/35kg
-rest 1 minute-
emom 4
6-7 tng Power Snatches @42.5/30kg
rest 1 min
emom 4
8-9 tng power snatch @35/25kg

Accessory Work
2 sets
20+20 banded hamstring curls
20 standing behind neck tricep turn with 10/15kg dumbbell.
20 alt hand bicep curls with 10/15kg's
rest 2 min

Cool down
2+2 min wall pec/bicep strech
2+2 min uppertrap with painball against rig / floor
2+2 min forearms strech with barbell

On the Minute x 10:
4 Strict Pull-ups
6 Box Jump Overs
Max Dumbbell Snatches 22,5/15kg

[Kilos = 22.5/15]

*Score = Sum Total Reps of Dumbbell Snatches

Warm Up
2 rounds
2:00 row (easy/moderate pace)
5+5 squat strech
:30 Wall Walk HOLD
10 GTOH with plate
10 Goblet Hold Thrusters with plate

then some front rack mobility and movement prep and start longer metcon

For time
1000/800m row
42 barbell thrusters 15/20kg
21 db snatch @15/22.5kg
750/600m row
30 barbell thrusters
15 db snatch
500/400m row
18 barbell thrusters
9 db snatch

Keep easy/moderate pace on row, no faster. Try to hit unbroken set on barbell and db.

time target 15-17 min, cap 20 min.

Weightlifting
Barbell Prep
3 times technique work @ light weights
3 clean pull + 2 squat clean + 1 jerk dips + 2 split jerk + 3 split jerk from behind neck

then start to climb workout weights

Part A
1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @70% of 1RM + 2 sets @75% of 1rm c&j

Part B
emom 10
1 Behind the neck Split Jerk
- Start around 55-60% 1RM Jerk and work up to a heavy single. finishing with 80-90% of 1rm split jerk range.

Accessory Work
3 sets
20 alt leg v.ps
40 russian twists
:45 Side Plank R/L
rest 1.5 min

Cool down
2-3 min light cardio
spend 10 minutes overall with foam roller and get body good recovered feeling.

3x5 Shoulder Presses @60-65%
- Rest 2:00 btw sets