Set 1: 2 Muscle Snatches + 3 Power Snatches
Set 2: 2 Muscle Snatches + 3 Power Snatches
Set 3: 2 Muscle Snatches + 3 Power Snatches
Set 4: 2 Muscle Snatches + 3 Power Snatches
Set 5: 1 Muscle Snatch + 2 Power Snatches
Set 6: 1 Muscle Snatch + 2 Power Snatches
Set 7: 1 Muscle Snatch + 2 Power Snatches

• Rest 2min btw sets.
• Start @70% of your 1RM muscle snatch and increase load each set.
• No TnG, reset no more than 7-10sec.

2 sets of:
1000m Row
- Start at 16 s/m and every 200m increase s/m by 2 (16,18,20,22,24)
- Start 2nd set at 20 s/m.
- Rest 2min btw sets.

• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Scale + stretch

• 45s. Row/Bike - Up&down dog

• 3 rds:
  4 Good morning
  4 Back squat
  4 Reverse lunge

• Mobility...

Do one or two of these (1-8) in following order:

Explosive Strength: Standing Vertical Box Jump

Explosive Strength: Snatch 1RM
Explosive Strength: Clean & Jerk 1RM
Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
Aerobic Capacity: 2000m Row
Strength Endurance: Fran
Anaerobic Capacity: 500m Row

Normal warm up

Then 3 rounds
10 passthroughs
10 squats
10 ring rows

Take time to warm up KBS and wallballs

WOD
35:00 min clock
Max calories on rower or bike

Every 5:00 do 3 rounds
3 burpees
6 wallballs 20/14
9 RKBS 53/35

• start workout on bike or rower. Every 5:00 hop off and complete 3 rounds of 3 burpees, 6 wallballs, 9 kettlebell swings. Once completed get on bike or rower and go until the next 5:00

• 1min. Row/Bike/Run

• 2 rds:
  9 Squat
  7 Ring row
  5 Walk out + Push up

• 45s. Row/Bike/Ryn

• 2 rds:
  10 Active shoulders (Handstand)
  10 Active shoulders (Hang)
  10 Kipping swings

• 30s. Row/Bike/Run

• Mobility...

• Work on:
  HS walk / PU/C2B/MU

Warm Up:
400m Jog
100m Walk
300m Jog
100m Walk
200m Jog
Increase intensity on the jog.

Main:
4x800m @3km pace
Rest 75-90sec btw sets.

Rest 2-3min

6x300m @1mile pace
Rest 60sec btw sets.

Cooldown:
800m Easy Jog

Score: Record the time for each interval.

10R, every 90s:

• Snatch high pull
• (Squat) snatch

Pk harjoitus 90min sisältäen ergoja, välissä voimistelua
Tai
Vk harjoitus 45 min sisältäen ergoja, välissä voimistelua

Penkkipunnerrus 3 x 1