3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up
-deadlift
-hang clean
-front squat
-strict press
-push press
-backsquat

EMOM x 10
2 power cleans + 1 jerk

*increasing in weight for quality

30:00 AMRAP
30 dubs
500m row or 400m run
30 dubs
5 rounds of “the chief”

“The chief”
3 power cleans 135/95
6 push ups
9 squats

Rive ja työntö

LÄMMÖT SALIOHJELMAN MUKAAN!

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SNATCH + SN Below Knee + OHS
3[2+1+2]@nousu 50% te% pal 2min

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SNATCH + SNATCH Below Knee
2[1+2]@50%, 2[1+2]@60%, 2[1+2]@70%, 2[1+1]@76, 1+1@81%, 3[1+1]@86-91% te-% pal 2min

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SN PUSH PRESS + SN BALANCE
3+3@50%, 3+1@60%, 2[3+1]@70%, 2[3+1]@76%, 2[3+1]@81% te-% pal 2min

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KYYKKYHYPPY 4x6@tanko, pal 2min

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CLEAN PULL + HIP CLEAN PULL trap.
2[2+2]@101%, 2[2x2]@106%, 2[1+2]@111% ty-% pal 2min

Rest day - what did you do?

For Time
3 rounds

50 Air Squats
21 DB Snatch
15 TTB
@22.5/15

(12 min cap)

AMRAP 5:
10/8cal Assault Bike
3,6,9,12,15...etc.
T2B

Rest 2:00

AMRAP 5:
10/8cal Row
3,6,9,12,15...etc.
Burpee Over Rower

Rest 2:00

AMRAP 5:
10/8cal Ski
3,6,9,12,15...etc.
Devil's Presses 20/15kg

Goal: 4+ rounds on each AMRAP

EMOM 5:
Hang Power Snatch + Power Snatch @90% of the days max
- TnG

Rest 2:00

EMOM 5:
2 Hang Power Snatches + 2 Power Snatches @80-85% of the days max
- Drop after hang snatches

In 20min:
Build to days heavy Hang Power Snatch + Power Snatch
- TnG, don't drop the bar
- Rest as needed

Workout Definition
Row (Week 8)
4 sets:
3min at 6min test (or fast) pace,
3min at easy (active recovery) pace
No add'l rest b/t reps or sets
Total: 24min

Work hard, Play Hard! Score total meters.