Every 60sek x5
Tall snatch
Snatch pull
Snatchx 2

Every 90 x6
Snatch pull
Snatch

Every 2min x6
Snatch

In 30 mins complete the chipper of :

In teams of 2

180 double unders
90 wall balls@9/6kg
45 toes to bar

120 double unders
60 wall balls
30 toes to bar

60 double unders
30 wall balls
15 toes to bar

Remaining time max cal row!
Goal : 160/140+cal

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

---

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