2 sets for time
16/20 calories of air bike
15-20 push ups
30-40 air squats
40-60 double unders
30-40 air squats
15-20 push ups
16/20 calories of air bike
rest 1:1 bwn sets

Bike should be done under 1:15 so mod/fast pace
Push Ups is 1-3 sets, no worm push ups.
Air Squat steady pace and unbroken, shake legs before the DU's
try to relax your shoulder, catch you breath, and try to go unbroken set.
come back same way and try to maintain same speed. Both Intervals goal time is sub 7 min, cap 10min.

After Metcon do some OH mobility if need to and start warm up for OHS with barbell
then decide where to start first 5 rep sets and go up and make heavy single for the day.

400m jog

3 rounds
8 KB tempo squat (3-1-X-0)
8 KB push press
15 KBS

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Front squat
5x6 75% of 1RM

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rest as needed
spend good amount of time doing warm up sets of:
15, 13, 11 and 9
you're working out outside so keep rest fairly short. Think about this session as a bodybuilding like pump.

5 Sets Of Snatch Balance + OHS
Set 1: 2+2 @65% Of 1RM OHS
Set 2: 2+2 @65%
Set 3: 2+2 @70%
Set 4: 1+1 @75%
Set 5: 1+1 @75%
- Rest 2-3min btw sets

6 Sets Of Hang Snatch (above knee) + Snatch (floor)
Set 1: 2+1 @75% of 1RM Snatch
Set 2: 2+1 @75%
Set 3: 1+1 @80%
Set 4: 1+1 @85%
Set 5: 1+1 @85%
Set 6: 1+1 @85%
- Reset after hang snatches
- Rest 2-3min btw sets

A) Power snatch singles

Power snatch 20 x 1 @ 70%
Nosto aina :30s välein.

B) Barbell cycling

10 x 5 Touch and go power snatch @ 60%, nosto :50s

3 min Row/bike/ski
do OH mobility per your own routine

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EMOM 12
work for quality, 30-45s.
M1 45 degree hold
M2 v ups
M3 Hollow Body Ball Press

Bench press 6-5-4-6-5-4

1.) 4 x
clean grip RDL X 10
Front rack stretch 5/puoli 5.sek pito
Front squat x 8
2.) 3 x
Muscle clean x 4
Tall clean x 4
Tall jerk x 4
3.) Clean & jerk 2+1 5-6 kierrosta (12min)
4.) Power snatch 1. 3 x 3 2. 2 x 2
5.) Back squat 4,4,3,2,3,2

Loppu jumi 3x
3/3 overhead lunge
"Russian ab twist" x 10

This is class programming
( If not in class, see warm up below)
4x
3 ninja roll up to pistol 3/s
5 DB push press e/s
7 ring row

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10 x Every 2min
6 Alt Devils press 22,5/15kg
12 Alt pistol

Climb to moderate heavy 3 reps of Weighted Chin ups in 12 minutes
or 5x3 reps @ mod/heavy "way"
Climb to moderate heavy 10 reps of Step Back lunges in 12 minutes
barbell "back rack"
Climb to moderate heavy 2 reps of split jerk in 12 minutes

Moderate heavy means 70-80% of 1rm and you feel like there is couple 2-3 reps to give more if have to.
Score is total weight of all 3 movements.