For time:

50 Box Step Overs 24"/20"

DB`S 22,5 / 15kg

( 2 - 5 )

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Spend 10 min setting up and practicing the movements, rest 4 min and then hit it
15 Min AMRAP

50 Double Unders
3 Power Snatch
15 Pull Ups
3 Squat Snatch
10 TTB
@70/47.5kg

EMOM5
Snatch pull
Hang power
Hang snatch 2s pause

E90s
Power
Snatch balance
Snatch

E2min
Snatch

For Time

400m Run
21-15-9
Push Press
Box Jump Overs
400m Run
@52.5/35kg
@24/20

Odd: 15cal Row
Even: 10 T2B

4x6 DB Pull Over
- Go by feel
- Rest 1:30 btw sets

in 20 min
Build to 3 rep max front squat for the day
Then rest 5 min and
5 min AMRAP
5 Front squats @70%-75% of your daily max of TODAY
*Take from rack - as many sets of 5 as you can get in 5min

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

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2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean
cleans are always to squat if not pointed otherwise

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6x2 Cleans @80% of 1rm
rest 2 min b/w sets

3 - 4 Sets:

1 ) 8 -12 Barbell Hip Thrust
2 ) 30-90 Elbows Plank
3 ) 8 - 12 Barbell Upright Rows

Warm Up
2 rounds
2:00 cardio machine
5+5 scapula rolls on plank hold
10 kip swings
5 inch worm with push up
10 reverse lunges
10 kb swings
10 alt leg v-ups
5 box jump, step down

then prep for each movement and get few reps in of each movement.

Metcon
3x10 min EMOM / 3 min rest bwn

Part 1
odd: c2b / Kipping Pull ups x 6-12 reps
even : Box Jumps x 8-12 reps @50/60cm

Part 2
odd : Kipping HSPU x 6-8 reps
even : Kb Swings x 8-12 reps @16/24kg

Part 3
Odd : Toes To bars x 6-12 reps
Even : Single Arm KB Front Rack Lunges x10 reps ( alt round R/L hand) @16/24kg (toinen puoli tulee 3 krt ja toinen 2krt räkkipidossa)

Pidä tekeminen tässä sellaisena ettet ponnistele samalla tavalla kuin normaalitekemisessä tekisit. Esimerkkinä jos pystyt tekeen 12 unbroken toes to bars / kipping pull ups tee tänään 6-8 toistoa aina alkavalta min.

Accessory Work
2 sets of
8+8 lateral box step up (kontrolloi liike alas/ylös)
8+8 birddogs (2s pause on each rep)
8+8 half kneeling kb bottom up press @8/12kg
8+8 tall kneeling kb halos
rest 2 min

Loppuun kevyttä höntsäilyä ja palauttavat lyhyet venytykset latseille/etuolkapäille sekä ojentajille/hauiksille.