Warm-up

3x
15/12 Calories row
10 Medball bearhug squat jumps
12 Push-ups
5 Hang power snatches
10 Overhead squats

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Snatch

Build up to a heavy set of 3 hang power snatches.
Then 5 sets of 3 hang power snatches @ 90% of the heaviest set of 3.
*Rest around 1-2 minutes between sets

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Metcon

4 Rounds for time:
60/48 Calories row
40 Wallball shots 20/14lb
15 Bench press @ 50%

*After 1st round, rest 3:00 min
After 2nd round, rest 2:00 min
After 3rd round, rest 1:00 min

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Bonus

4 sets of 12 Barbell bent over rows

4 sets of 12 Barbell skull crushers

Core:

3x
10+10 1-Arm Windmills
10 Strict toes to bar

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2x 3 hang snatch (70-75%)
2x 2 hang snatch (77-83%)
4x 1 hang snatch (83-90%, go by feel not too heavy)

(above knee / E90s / or without clock

5x 1 snatch balance + 3 Ohs
(75-85+% of snatch 1rm)

3 rounds:
12/10cal AB
20 Banded Side Steps R/L
6/6 Single Leg Tempo Box Step Downs
12 KBS (RU) 32/24kg
- Box step downs: Slow and controlled down to the bottom (pistol squat). Focus that your knee is tracking your toes.

8-13 rounds of

5 pull ups
10 push ups
15 air squat
Row 200m or run 300m

• Use a west if you have
• FOR QUALITY
• Find steady pace

Warm Up
3 rounds
1 min row, run, or ski
20 walking lunges + venytykset siellä täällä toistoissa.
10 sumo deadlift high pulls with barbell or kettlebell (add weight)
20 bicycle crunch

Strenght
Sumo DL x 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 3-4x2+3reps @1x65 and 2-3x75%
rest 2 min bwn sets
Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

Metcon
Emom 28-36 (masters 45+ 7 rounds )
1) run x 40 sec
2) burpee box jump overs x 6-8 reps
3) ski x 40 sec
4)x double db hang clean&jerks x 6-8reps @2x12.5-15/2x17.5-22.5kg's

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3x7/7/7 of bicep curl, bottom half, top half and full curl.
pudota toistoja 5-6 per liikevaihe tarvittaessa tai ota kevyempi tanko.
3-4 x 12-15 reverse hyper or ghd hip extensions
3-4x 1min plank hold
rest as needed

160 double-unders
40 overhead squats (29/43 kg)
30/40 cal ergo
120 double-unders
30 overhead squats (29/43 kg)
22/30 cal ergo
90 double-unders
20 overhead squats (29/43 kg)
15/20 cal ergo

Scaled WOD
For time:
100 single-unders
30 overhead squats
15/25 cal ergo
80 single-unders
20 overhead squats
10/20 cal ergo
60 single-unders
10 overhead squats
5/10 cal ergo

Rx`d

3rounds:
15/12cal echo
10 burpee over box
5 bmu

Rest 5min between sets

3rounds:
15/12cal echo
10 ttb
5 devils press @22,5/15kg`s

Target under 8min, time caps 10min

Scaled

3rounds:
15/12cal echo
10 burpee over box
5 pull up

Rest 5min between sets

3rounds:
15/12cal echo
8 ttb
4 devils press @15/10kg`s

Target under 8min, time caps 10min

4rounds: 25s ON/35s OFF
1) chin over bar
2) ring support
3) bottom of ring dip

EMOM 15, Work 0:40 / Rest 0:20

A ) Plank
B ) Single Unders
C ) Deadhang
D ) Shoulder Press 20/15kg
C ) WallSit