AMRAP 10, with partner

12/9 Cal Bike
5 Burpee + Air Squat

IGYG

2×
Laying
Y×10 T×10 W×10
Arm circles
10/10
Elbow circles

×10
Wrist circles
×10
Lat-push ups
×10
Hip circles
×10
Knee circles
×10
Ankle circles
×10
Crab push up
×10
Drop squat
×10
Close grip Overhead Squat w/10.sec pause atg ×1

A.1) Snatch
Building weight for A heavy single

B.1) Clean & Jerk
Building weight for A heavy 1+1

C.1) Front squat
Building weight for A heavy single

D.) ×3
Good morning ×10
Reverse hyper on box ×15

WORKOUT #1

4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg)
dumbbells, 20-inch box
♂ 135-lb (61 kg) barbell, 50-lb (22.5 kg)
dumbbells, 20-inch box

Know your strengths (and weaknesses). Assess where you can get the most reps and maximise that minute.
Aim for a single touch-and-go set on the snatches, then singles (see below for options). The weight is relatively lighter (opportunity) for Women vs Men.
Row bigger relative opportunity for Men vs Women.
Box step-ups will get very grippy. Finding a good rhythm here is key.
Practice transitioning in/out of the rower so it’s smooth.
Remember to start facing away from the barbell each time to avoid a penalty.

SNATCH
Two (2) pacing options: 1) 1 touch-and-go set + singles (for few), 2) singles from the start (for most)
If the bar is quite heavy for you, take it one rep at a time with a good setup (“eyes up, NOT down”), be AGGRESSIVE on each lift, and keep the bar close. Don’t stress about this minute too much, as you can rack up reps on the rower and the box step-ups.
IF you would have to do squat snatches to hit the weight, consider only doing a few (just a steady pace) and rather maximising the other minutes.
If you’re ok with the weight, focus on finding a good groove/rhythm/breathing and stay with it. Stay by the bar (don’t step away) and keep chipping away at the reps at your best pace.
If you’re aiming for a semis spot (or very good on the snatch), go for that single TnG set, leaving a few reps in the tank. Then, switch to quick singles for the remaining time.

ROW
Two (2) pacing options: 1) go HARD (if this is your best opportunity minute), 2) go hard but leave a little in the tank so you can push on the box step-ups.
Get up to your pace quickly, then hold on.
Use a well-maintained rower (clean fan and well-oiled chain).
You can use a higher damper setting (7+) here if you’re a stronger athlete and comfortable with that, but this will also lead to more muscle fatigue.
For most, a good option is to go for damper 4-7 (drag 125-135). Use higher stroke rate and pull velocity to develop power rather than raw pulling force with a high damper setting.
Straps – Open enough to slide the feet in/out. Practice transitions ahead of time.

DB BOX STEP UPS
This will be grippy. Find a grip that feels most relaxed to you (consider a hook grip if you have bigger hands)
Practise a good rhythm for the step-ups before starting
You’ll get a rest minute after this, so aim for a hard, not all-out pace (except for the final round), and make sure you meet the movement standards

EMOM x 8-12

1) 5-15 ttb
2) 5-15 deficit hspu / hspu / seated Db press

2-3 reps in tank, try to hit all sets unbroken / scale rep scheme if needed

Deadlift clean style wl shoes and bands needed.

Maastaveto 4x2 70%
Yhdistelmä farmarikävely + säkki 2x

3-4 rounds:
10 Lu Raises
10 Cossack Squats
10 Barbell BTN Presses

Wu×2
Shoulder shrug ×10/10
Arm sircles ×10/10
Elbow circles ×10/10
Wrist circles ×10/10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Step ups ×5+5
Drop squat ×10

A.1) Db/Kb goblet squat jump 3×10

B.1) Drop jerk
5×3

C.1) Clean
10×1 @85%

D.1) Back squat w/1.rep pause atg
5×4 @83%

E.1) Front rack Bb lunges
4×5+5

3 setts

A. Bench press 5 x 5
B. Back squat 5 x 5
C. Dips 4 x 6
D. Good morning 4 x 6

6 x 4 min ON / 2 min OFF

2 x BikeErg
2 x SkiErg
2 x Row

1st minute; 50 sec easy / 10 sec hard
2nd minute; 45 sec easy / 15 sec hard
3rd minute; 40 sec easy / 20 sec hard
4th minute; 35 sec easy / 25 sec hard