Snatch
1 set of 3's @60%
1 set of 3's @65%
1 set of 2's @70%
1 set of 2's @75%
1 set of 2's @80%
Last set 2RM

Push press
1 set of 3's @70%
1 set of 3's @75%
1 set of 2's @80%
1 set of 1's @85%
Last set 1RM

WARM-UP



3 rounds of:
:45s row erg
5 Upright rows
5 Overhead squats
5 Snatch grip sotts press behind the neck
5 Low hang snatches
:45s ski erg
3 Burpees
3-5 Chin-ups
3 High box jumps

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SNATCH

Worksets:
3 sets of 2 @ 82%
2 sets of 2 @ 86%
Percentage of snatch 1RM
Lift every 2:30

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CLEAN AND JERK

Clean complex: (Clean pull + Hang clean + Front squat + Clean + Jerk)

3 sets @ 82%
2 sets @ 86%
Percentage of C&J 1RM
Lift every 2:30

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BACK SQUAT

Back squats,

4 @ 81%
3 @ 84%
2 @ 86%
4 @ 83%
3 @ 86%
2 @ 88%

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(OPTIONAL) BONUS

Accessory work:

3-5 rounds of:
3-6 Strict weighted pull-ups
8 Seated Z-press with barbell
15 Banded glute bridges
20 Alternating leg V-ups
15 Spanish squats
15 Hip extensions on GHD
Not for time

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories row (:45s)
2) 3+3 Strict chin-ups*
3) 12/9 Calories ski erg
4) 5-7 Devils press 22,5/15kg (:30s)

Two unbroken sets of 3 strict chin-ups with one quick break between sets.

OPTIONAL FINISHER
2 SETS
1:00 Single DB Alt. Flutter Kicks
-:30 Rest
1:00 DB Slides
-:30 Rest
1:00 Tuck-Up + V-Up
-Rest 1:00

Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

Grip Strenght
3x30/30sec plate pinch hold
Accumulate late 2.5-3 min of hanging
rest as needed

Legless rope climb
Rope climb
- tekniikkaosuus

4 rounds for quality
1 legless rope climb/ 1-2 rope climb
20 gorilla row
20-30sec handstand hold
10-30sec hanging L-sit/ tuck hold

EMOM25:
a) round of machoman
b) 50 SU (or 20 SU crossover)
c) round of machoman
d) 7-12 cal air bike / bike erg / ski erg
e) box step up (active recovery)

Target work 30-45s / interval.

Partner wod

Relay style
Amrap 12 mins
4 Man maker @2x15kg/10kg
6 Box jump
8 cal row

Rest 3 mins

Amrap 10 mins
6 devil press@2x15kg/10kg
8 front rack box step up
10 cal row

Rest 3 mins

Amrap 8 mins
8 dumbell thruster @2x15/10kg
10 box jump over
12 cal row

Goal : 5+ rounds in each amrap

Five 3-minute rounds of

• 10 front squats
• 10 box jumps
• Row for max calories

Rest 3 minutes between rounds.

Men 185-lb. squat, 36-in. box
Women 125-lb. squat, 30-in. box

Teams of 3:
EMOM 9
- Row
- Ski
- Rest

Into

Teams of 3:
EMOM 9
- Row
- AB
- Rest

Each team member starts on one station and then cycle each minute, total of 3 rounds / EMOM. Go by the feeling.