A: Oly
Snatch 8x1 @ Heavy weight
B: Strength
B1: Front squat 1-1-1, not suposed to be your 1rm but heavy, 20sec rest
B2: Back squat 3x Amrap @ 50x0, 30sec rest
B3: 3x5 broad jumps
3-4min rest
C: Strength
Shoulder Press 5RM in 15-20min
D: Conditioning
5rft:
5x 1 arm DB thrusters/ each arm
10x Pull ups

Be sure to give yourself a good warm up before todays heavy snatch

A: Strength
Push Press 5x3 @30x1
B: Strength
Back squat 3x5 @ 75-80%
C: Conditiooning
5rft:
10 box jumps
5/5 1-arm DB thrusters 20/15kg
20/15 row for cal
D: Core
3rfq:
Weighted plank 45sec-1min
Tall kneeling pallof press x10-15/each side
30 m suit case carry AHAP/each arm

AMRAP 4:
3 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
(Rx: 42.5/30)

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
(Rx: 60/42.5)

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
(Rx:70/50)

"LAVA RUN"
800 Meter Run, 50 Overhead Squats
800 Meter Run, 50 Thrusters
800 Meter Run, 50 Front Squats
1000 row instead run

"HOT TAMALE"
1 Round:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Power Clean and Jerks 52,5/37,5kg

6x

1min Ski/row/ab
1min Rest
1min KB front rack carry
1min Rest
1min Ski/row/ab
1min Rest
1min Sledge push
1min Rest

2min rest btw rounds.

Let your body recover! Go easy with the machines and KB something you can easily carry the whole minute with good form!!! Post your feelings.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

work up to 1rm back squat (20)

Metcon/Metcon-comp(12)
21-15-9
ohs 95/65-*115/75
pull up/*c2b

Finisher
2 min couch stretch
1 min chest opener
4 x:30 plank

BENCH PRESS

Strength Programme
1-1-1-1-1

Alternative Option
3-3-3-3-3

Warm up and establish a 1RM or 3RM for the day. All of your attempts should be heavy.

And, good news…no tempo. If you’ve been consistently benching for a while and feel comfortable testing a 1RM, then go that route. If not, then perform a heavy triple instead. Use spotters on all work sets. Remember that on strict upper body pressing movements, small increases in weight can make a big difference. Don’t be this guy.

Post loads to comments.

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30 Minutes Not for Rounds:
10 Max Effort Strokes on the C2 (score your highest calorie split)
200m Jog
10 Shoot Throughs

Use parallettes and /or boxes for the shoot throughs. Aim to keep moving the whole time. Push hard on the row and recover on the 270m jogs. Play around with Push-Ups and Dips on the shoot throughs.

Penkki 6x2xPenkkitreeni1:n rauta
Yhden käden punnerrus kahvakuulalla 4x6-10
Dippi 5 sarjaa "päätyyn asti", jos menee yli 20 toistoa, käytä lisäpainoa. Naiset ja raskastekoiset miehet voivat tehdä takadippiä.
Kohautukset 5x10-15 eli käytä raskaampaa painoa mitä normaalisti.
Hauiskääntö myötäotteella 50 toistoa

EMOM 30

6 HSPU
14 Pistols
4 MU
12 GHD
1 Bar complex (7C2B+5T2B)
1 Rope climb, legless, No Jump

After Emom

2 rounds Bridge + plank hold 90+90 s.