Warm up
3 rounds
1:00 easy bike or row
10 ring rows
10 air squats

WOD prep
EMOM for 9:00 (3 rounds)
Min 1: 5 thrusters (building in weight)
Min 2: 3-5 ring rows/pull-ups
Min 3: 5 power snatches (building in weight)

WOD
21-15-9
Thrusters 75/55
Pull-ups

Into
70/50 cal bike (sub 80/60 cal row)

Into
21-15-9
Power snatch 75/55
Lateral bar burpees

*30:00 time cap

After Metcon weightlifting prep
2 rounds with empty barbell, (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2.5 min for 12.5 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 65-70% and 3 sets @70-75% of 1rm clean.

rest / prepare for split jerk 5 mins

Split jerk 5x3 reps
2 sets @ 65-70% and 3 sets @70-75% of 1rm jerk.
rest 1-1,5 min bwn sets

On the squat cleans, you want to have moderate heavy weights so you can keep your lifts sharp and good quality.
On the split jerk be fast and balanced. Focus pushing yourself under the bar but not with too much power so catching will feel balanced and like you were using just right amount of power.
let us know what weights you used. Focus on your own thing and getting better on clean&jerk.

3-4 rounds
12-16 V-ups
12-16 deadbugs
12-16 alt leg v-ups
:30-45 Side Plank R/L
rest 1-1.5min

4-5 rounds for quality
3-5 BAR MU / 8-10 c2b / 12-15 pull ups
10m front rack lunge walk @15/22,5kg's
10-15m HS walk / 3-5 wall walks
10m front rack lunge walk @15/22,5kg's
3-5 BAR MU / 8-10 c2b / 12-15 pull ups
rest 1:1 bwn sets

Time Target per round = 3-4 minutes, cap 5 min

Pick the movement that is right for you and try to go unbroken
on each movement. HS walk can be done in 2 parts. Dont Start
out too hot, keep quality on work and you can try to increase
pace when first rounds are done.
Remember, dont survive, make yourself better on this "gymnastic"
piece.
Put the total time of all rounds on result area.
Let us know which movements you choose to do and how did it go.

Part A

KB/DB snatch:
10 minute EMOM
odd: right single arm swing+mid catch+snatch 3-5 reps
even: left single arm swing+mid catch+snatch 3-5 reps

Part B

3 sets

10-20 weighted cossak squats
5-10 floor hamstring curls/ walk outs

Part C

4 sets

8 KB/DB split squats
rest 2 minutes

Skaalattu:
- Intervallit 40min:
- Alku- ja loppuverryttelyt 5min
- Tee 2 x 6 min vedot sykettä ja vauhtia vedon loppuun nostaen. Syketavoite vedon lopussa 70-80% maksimista (hengästyttää). Palautus 3min. Tee lisäksi 4x1min kiihtyvät vedot, joissa syketavoite vedon lopussa 80-100% maksimista (hengästyttää kovasti). Palautus 2min.
Kuntoilija:
- Intervallijuoksut 50min:
- Alku- ja loppuverryttelyt 10min
- Tee 2 x 7 min juoksuvedot, sykettä ja vauhtia vedon loppuun nostaen. Syketavoite vedon lopussa 70-80% maksimista (hengästyttää). Palautus 3min. Tee lisäksi 2x2min kiihtyvät juoksuvedot, joissa syketavoite vedon lopussa 80-100% maksimista (hengästyttää kovasti). Palautus 2min.

Pro:
- Intervallijuoksut 60min:
- Alku- ja loppuverryttelyt 15min
- Tee 2 x 8 min nousevavauhtiset juoksuvedot, syketavoite vedon lopussa 75-90% maksimista (hengästyttää). Palautus 3min. Tee lisäksi 3x2min kovat juoksuvedot, joissa syketavoite lopussa 90-100% maksimista (hengästyttää kovasti). Palautus 2min.

Weightlifting Prep after metcon :
With empty barbell, 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 2 min for 12 minutes (6 sets)
3 power snatch + 3 squat snatches @55-60% of 1rm
we want to lift fast singles on snatches, so drop and go.

rest 2-3 min after last set of snatches and then :

Every 2 min for 10 minutes ( 3 sets)
Snatch Grip Deadlift x 3 reps @65,70,75% of 1rm.
Pause at 10cm off the floor, below, above knee and mid thigh.

Focus on pulling "line" its different from normal deadlift. Keep your chest/shoulder over the bar until you are above the knee.
Then start to raise your torso and bringing hips under the bar.

Let us know what weights you used on this session.

Every 3 min for 12 minutes (4 sets)
16/20 calories of rowing
8-12 wall ball shots @14/20lbs
rest 5 min
For time
64/80 calories of rowing
32-48 wall ball shots

Score is total time of intervals and "For TIme" part.
Let us know how many wall ball shots you did and how you felt about this metcon.
Goal is to row moderate/fast pace and go for unbroken set @ wall ball.
Time target each interval sub 1 min 30 seconds. Cap 2min each interval.
Time target "For time" part sub 6 minutes. cap 8 min .

For Time:
30-20-10
- Cal Row
- Hang Power Cleans 60/42kg
- STOH

Rest 5:00

10-20-30
- STOH 60/42kg
- Hang Power Cleans
- Cal Row

Goal: Have smart goal for the barbell movement. No more than 3-4 sets on either movement.

TC 35min

6 Sets Of Front Squat
Set 1: 3 @65%
Set 2: 3 @70%
Set 3: 3 @70%
Set 4: 3 @70%
Set 5: 3 @70%
Set 6: 3 @70%

• Rest 2:00 btw sets