3 rounds :

Row 2:00
0:20 Hollowrock
10 Ring Row
5 Kipping Swing
5 Ring Kipping Pull-ups

EMOM 12

Minute 1 : 5 Hang Power Cleans + 5 Push Jerks w/ DB´S 22,5/15kg
Minute 2 : 16/12 Cal Echo Bike
Minute 3 : 50 Double Unders
Minute 4 : 16/12 Cal Bike Erg

Lauantai 29.7.23
Päivä 11

A.1) Snatch high pull +power snatch +ohs
1+1+1 10min

B.1) Low hang snatch +ohs w/pause atg
6×1+1 @75%

C.1) Low Hang power clean
6×2 @75%

D.1) Strict press
Build to 3rm

E.1) Face pull w/band
3×20

1) EVERY 2:30 x 3 SETS
20m Heavy Farmer Carry
15/12 Ring Rows
12/10 Burpees
-Rest w/ Time Remaining-

2) EVERY 2:00 x 3 SETS
20m Heavy Farmer Carry
12/10 Jumping Pull-Ups
10/8 Burpees
-Rest w/ Time Remaining-

3) EVERY 1:30 x 3 SETS
20m Heavy Farmer Carry
10/8 Kipping or Jumping Pull-Ups
8/6 Burpees

• RPE 8

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes

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STRENGTH


Front squat,
3 x 5 @ 62%

OR


Front squat open set,
Max reps @ 80-90% weight.

After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula”:

Epley’s formula:

(Weight x Reps x 0,0333) + Weight
= Estimated 1RM.

Sumo deadlift,
4 x 6 (moderate)

---

ACCESSORY

Weighted reverse lunges,
3 x 8/8 (easy)

Good morning,
3 x 10 (easy)

Seated Z-press with kettlebells,
3 x 10/10 (easy)

Pendlay rows,
3 x 10 (easy)

Sideplank hip touches,
4 x 15/15

WARM-UP

3x
:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

---

STRENGTH



Front squats,
3 x 5 @ 62%

Back squats,
3 x 5 62%

---



ACCESSORY

3 x 12/12 Bulgarian split squats (easy)

3 x 12 Reverse hyper

3 x 12/12 Standing 1-arm behind the neck tricep extensions

3 x 10 Ring-rows

4 x :30s Reverse plank between benches.

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(OPTIONAL) CONDITIONING



As many reps as possible in 15:00 minutes of:
15/12 Calories ski
15 Dual dumbbell hang clean and jerk, 2 x 22,5/15kg
15/12 Calories bike
15 Goblet squats 22,5/15kg"

On The 2:00 x 10 Sets :

15/12 Calorie Echo
1 Power Snatch ( Building )

• The Echo Should be Completed in 1:15 or less.

• Athletes may choose their own weights for the snatch.

• Score: heaviest snatch.

4 Sets Of 8 @ 80% 8RM

Go Every 2:30

6x
Start new every 6th minute

A) 1000m/800m Row
B) 1000m/800m SkiErg
C) 2000/1600m BikeErg

2-4rounds

20-30s side planks + 30-60s plank hold