5x

-high hang power snatch +
Hang power snatch +
low hang power snatch

*2min rest
*build by feel

For time :

Run 800m
25 Thrusters 20/15kg
Run 600m
20 Thrusters 20/15kg
Run 400m
15 Thrusters 20/15kg

AMRAP 15

30/25 Cal Bike Erg
20 Box Jumps
20 Goblet Squats 24/16kg
40 Sit-ups

5 rounds for time:
800/750m bike
15 wall ball @9/6kg

tc: 20min

3 rounds:
10/8cal AB or 15/12cal Row
10 Barbell BTN Strict Presses
10 High Box Jumps 80/60cm
10 Pull-ups

WARM-UP:

3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH

Muscle snatch,
5 sets of 5 (easy)

Hi hang snatches,
5 sets of 3 @ 65-70%

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CLEAN AND JERK


Hang power clean,
Every minute on the minute for 10:00 minutes: 2 Hang power cleans @ 60-65%"

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ACCESSORY:

Banded monsterwalk,
3 x 15m forward/15m backwards


GHD sit-ups,
3 x 12

Sotts press,
3 x 6 (easy)

Lu raises,
3 x 10 (easy)

High box jumps,
4 x 2-3



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(OPTIONAL) CONDITIONING

“Fran”

21-15-9 Reps for time:
Thrusters 40/30kg
Pull-ups

Warm Up
3 rounds
1 min ski
10m walking lunges + strech
20m karhukävelyt
10 ring row
10 scapula rolls
5 burpee
20-30m empty sledge/light weight sledge push

Strenght
Speed Bench Press 6x2reps@60% + 10-15m sledge push spring (light)
rest 3 min bwn sets
Push Press 2x10+2x6 reps @55-63-71-71% (fast sets, tng)
rest 2 min bwn sets

Metcon
5 rounds for time
8 kipping ring dips
16 pull ups
24 single arm db oh lunge steps in place (12/12)
32 alt leg v-ups
rest 2 min bwn sets
Masters 45+ (6-12-18-24).

Accessory Work
Sandbag good mornings 2-3x15 reps @35/45kg
Single arm rear delt row 2-3x10+10 reps
KB Side Bents 2-3x 10+10 reps
rest as needed

E3MOM x 5

Sotilaspenkki (jalat ilmassa) 10-8-6-6-6
Sit up 8-8-8-8-8 lisäpainolla (6 kg +)

5 rounds:

400m run
15 front squat