For time with partner

20 strict pull up / partner assisted / rx+ bar mu
40 Syncro DB Alt. Hang clean & Jerk @22,5/15kg
60 cal bike/ski/row
80 Double DB Deadlfit (you go I go)
100 box jump + squat @60/50cm
80 Double DB Deadlfit (you go I go)
60 cal bike/ski/row
40 Syncro DB Alt. Hang clean & Jerk @22,5/15kg
20 strict pull up / partner assisted / rx+ bar mu

Timecap : 35 mins

Snatch, go every 1:00-1:30

2-3 x 2 @ 70-75%
2-3 x 2 @ 75-80%
1-2 x 2 @ 80-85%
1-2 x 1 @ 85-90%

– Perform each set within the prescribed percentage range
– Build up within the range if you can
– Drop the bar between reps, reset and go on the doubles

AMRAP 10-12
60m shuttle run
20m bear crawl
20m walking lunge
10 kip swing
10 hollow rock

2-3 rounds:

20-30s hollow hold
20-30s superman hold
30+30m s.a farmer carry

A)
AMRAP 6 at a slow pace with a light KB:
2 each Front Rack Shin Box Hip Lift
3 each KB Halos
4 each KB Windmills
- Goal: Connect your movement with your breath and move with intention

B)
Tibia Raise
3 x 20. Rest 60s

Warm Up
2 rounds
1 min rowing
1 min ski erg
:20-30 Ring support hold
:10-20 ring dip hold (at bottom)
5+5 single leg RDL with barbell
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Tempo Single leg romanian Deadlift 3x8+8reps (2-3 RIR) (tempo 2-3 sec lowering down)
go new set every 2-2.5 minutes
Weighted Ring Dips/Ring Dips 4x5reps (2-3 RIR) (1s pause at top of each rep)
go new set every 2-2.5 minutes
Keep more focus on quality of movement, learning it, keeping balance and get that feeling to right muscles.

Metcon
For time
21-15-9 reps
Calories rowing
DB Bench Press @2xRX Dumbbells
rest 1:1
15-12-9 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
rest 1:1
12-9-6 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
Women Calories on rower goes 17-12-7, 12-9-7, 9-7-5, bench press
reps the same.

Accessory Work
2-3x8+8 barbell suitcase deadlifts 20-30/30-40kg
2-3x8 barbell french tricep turns on bench, control tempo down, faster up (tricep+biceps can be superset also)
2-3x8 barbell bicep curls, controlled tempo on down, faster up
rest as needed

6 rounds for time

6-3 MU / C2B / pull up
6 sHSPU / HSPU
6 Power clean 60/40kg
6 m HS Walk
6 Front squat 60 / 40kg
6 T2B
6 Box over burpee

REST 90s between rounds

Alternate A1/A2

A1. Strict dip – 4 to 5 x 5 @ 84+% (1-2 RIR), rest 1:30 before A2
A2. Seal row – 4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

Jefferson curl 3x15

Maastaveto korokkeelta 5x1x70%
-esim 1 kumiharkko

Sivutaivutus 3x12 / puoli

Painijan kyljet 3x30 (15/15)

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Strenght
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Slow Snatch + Pause Snatch
4x1+1reps @60-75%
Pause Snatch
3x(80%x1, rest 10-15sec 80%x1, rest 10-15sec 80%x1)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Slow clean + squat clean +split jerk (pause on catch)
4x1+1+1reps @60-75%
Squat Clean + Split Jerk
3x(80%x1+1,rest 10-15sec 80%x1+1)
rest 1.5-2 min bwn sets

PAUSE MEANS 1-2 SEC HOLD ON CATCH POSITION, GET THAT BALANCE AND CONTROL FOR IT AND FINISH REP.

Metcon Prep
2-3 sets
40 sec easy + 20s moderate + 10s fast, 20 sec walk bwn sets.

Metcon
Running
800m run @5km pr pace
rest 2 min
5x400m run@2km pr pace
rest 1 min bwn sets