5 RFT
20 DB snatch 50/35
30 dubs

*10:00 time cap

250m run or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
250m run or row

Backsquat
E2MOM x 2
1 rep @ 92.5%

Rest 2:00

E2MOM x 3
2 reps @ 89%

Bulgarian split squat (same weight as last week)
15 reps per leg
1:00 rest
X3

Warm up:

Turkish get ups
Goblet squats
KB swings

Part A

4 sets

6/6 Bulgarian split squats

Part B

10 min EMOM

odd: Hand to hand swings or single arm swings
even: 6-12 jump squats or lunges

Part C

12 min EMOM

1: 1-5 windmills
2: 1-5 windmills
3: Pike leg lifts
4: SIde plank hip lifts

Find your max in two cleans + one jerk.

In teams of 2

For Time:
100 KB Swings 16/12kg
90 V-ups
80 Air Squats
70 Push-ups
70 Deadlifts 90/63kg
80 Lunge Steps
90 Sit-ups
100 KB Swings 16/12kg
- Only one athlete can be working at a time.

5 Rounds For Time:
6 Deadlifts 100/70kg
12 T2B
6 Sandbag Over Shoulder 60/40kg
12 WB 9/6kg

3 Rounds For Quality:
1:00 Row
5 Max Vertical Jump
10 GHD Back Ext.
10 Barbell Front Squats (with band under knee)
10 Hollow Rocks

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

3 min bike/ski/row

3 RNDS 1min each
Alt. single Knee-to-chest stretch with 3s hold
Alt. Lower back rotational stretch (L/R)
Hip Bridges

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THEN

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3 rnds of
7 banded step back lunge e/s
30s. plank
7 ring row
30 s. OH opener

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4 rounds for quality @ AHAFA
8 incline DBL DB bench press
8 Half Kneeling Kettlebell Chop and Lift e/s
8 Single Arm Rack Drop Lunge e/s

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Basic conditioning 30 min
HR @ 70-75%

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Warm up

Turkish get up to windmills

Part A

'Rite of Passage'

Clean+Press+Pull up/ row

3 sets

Novice 1-3 reps
Intermediate 1-4 reps
Advanced 1-5 reps

1min rest

Part B

10 min EMOM

3-6 snatch
3-6 push press
3-6 thrusters

Odd: right
Even: left

try to increase reps from last week

Part C

3 sets

Table top hold with continuous hand swapping (shoulder or hip touches)

novice 30 sec
intermediate 45 sec
adv 1 min

1 min rest