Warm-up:

3x
18/15 Calories row
6 Hang power snatches
8 Sotts press behind the neck
12 Overhead squats
5 High box jumps
20 Flutter kicks

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Snatch

Build up to a heavy set of 2 Hang power snatches in 12:00 minutes.
Then 6 x 2 Hang power snatch @ 90%

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Metcon:

3 Rounds for time:

20/16 Calories row
30 Dumbbell bench press,
alternating arms 2x22,5/15kg
20/16 Calories row
30 Dumbbell snatches 22,5kg/15kg
20 Calories row
30 Overhead squats 40/30kg

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Bonus:

4 x 12 Pendlay rows
4 x 12 Behind the neck barbell tricep extensions

Core:

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

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EMOM x 8
1) 4-8 hspu + remaining time press with stick
2) rest

Valitse toistomäärä jolla pystyt menemään kaikki kierrokset läpi. Hspu jälkeen jatka loppu aika minuutista rauhalliseen tahtiin pressejä pelkällä kepillä

Practice for:
- Front Rack Lunges 35/25kg
- Bar Hop Overs (sync)
- OHS (sync)

Find the best way for you to complete Front Rack Lunges. You can either step forward, or backwards and do multiple reps with one leg or alternate legs on each rep.
Train your sync with partner and find the right rhytm!

3-4 Sets for quality:
10 Plank Pike Ups on Rower Slider
30m Double KB OH Walks
10 Ring Rows (feet elevated)
10 Cossack Squats
- Rest as needed

Front squat 10-5-3-1-1-1-3-5-10 reps

🩵🦎🦩🩵🦉😼🩵

EMOM x 9 MINUTES
MIN 1 - 5 Deadlifts*
MIN 2 - 5-7 Tuck-Up + V-Up
MIN 3 - :30 Jump Rope Practice
*Start Moderate and build to second or final workout weight.

Power clean wave E90s / or E2MOM
3-2-1
3-2-1
3-2-1
+
1x 10 power clean (65--70% of daily complex/ tng reps)

PK 45 min
100 rope jumps
15 box step ups
30s HBH
30s AB
2000m machine
10 ring rows
10s hang at the top of the bar
10+10 Bulgarian squats
5+5 standing lever hip rotations

WORKOUT
EMOM x 24 MINUTES
MIN 1 - :45 Gym. Pulling Option*
MIN 2 - :45 Alt. Box Step-Ups
MIN 3 - :45 Cardio Choice (Run, Bike, Row, or Ski)
MIN 4 - :45 Plank Hold (elbows or straight arms, your choice)
*Gym. Pulling Options: Strict Ring Muscle-Ups, (Weighted) Strict Pull-Ups, Jumping Pull-Up to Pause, Ring Row

• RPE 5
• Video: https://vimeo.com/825211670?share=copy