Teams of Two AMRAP 14

Row 220/200m
6 Rower Over Burpees
12 Kettlebell Swing

IGYG

Snatch high pull + snatch

2 x 1+2 @ 74-78%
2 x 1+2 @ 82-86%
2 x 1 @ 86-90%
3 x 0 + 1-2 @ 82-85%

Go every 1:30-2:00

– Use the snatch high pull to focus on pulling the bar as high as you can.
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– The final part is 3 sets of just 1-2 snatches (no snatch high pull)

OHL with dumbell 4x15m

Alternate A1/A2

A1. Back squat, Rest 1:00-1:30 before A2
Build to heavy 5 (H5) @ 1 RIR (82-87%)
+
1-2 x 8 @ 72-76% (2 RIR), Rest 3:00-4:00 b/t sets

A2. Strict wide grip pull up – 4 x AMAP – 3/2/1/0, rest 2:00 before A1

– Build to a heavy 5 (H5) @ 1 RIR (around 82-87%1RM). The intent is to leave some in the tank so that you can progress these next week.
– Once you’ve hit the H5 set, you have 1-2 back-off sets of 8 reps @ 72-76%1RM Back squat (not H5) (with 2 RIR on each set)

– Do the pull ups sets between the back squats (you can do them while building up on the squat OR after the top/heavy set)
– Wide grip = slightly wider than shoulder width, focus on pulling yourself up with your lats
– AMAP = As many as possible (with 3/2/1/0 RIR)

AMRAP 30 with a partner:
Buy in: 10 rounds of Cindy (5/5)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs@9/6kg
20 Toes to Bar
10 Burpees over the rower

One person works. Split as desired.

Voima
E3MOM, 4 rounds
12steps Goblet walking lunge

WOD
For Time
21 - 15 - 9
air squat
push press
sit up

Emom 20

1) Kone
2) Kone
3) 4-8 Karhusta kobraan
4) 8-10 Lapaveto + rento roikunta
5) 6+6 Lonkat ja kierto

2min tauko

Emom 20

1) Kone
2) Kone
3) 6-8 Kevyt valakyykky
4) 6-8 Hyvää huomenta
5) 6-8 Selän rullaus + eteentaivutus

https://hyrox.com/the-fitness-race/

"The Unknown Soldier"

6 rounds for time of:
10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike
3 min rest between rounds.

CLEAN & JERK

Warm up:
3 min Row

Emom 10
1. 10+10 Single leg DL
2. 12 KB swing
3. 5+5 Windmill with plate
4. 8+8 press with plate
5. Kazak squats with pause

BB warmup (10min)

Emom 6 @30-45% (Clean 1RM)
1 Power clean
2 Squat clean
3 Front squat

E2mom 12 @ 50-70%
2 Power clean
1 Squat clean

E3mom 30 @70%->
1 Clean