A.1) Power jerk ×2~10min

B.1) Split jerk w/3.sec pause @dip,recive/catch,recovery
5×1

C.1) Split jerk from rack
8×2 @80%

D.1) Push press
6×2 @90%of 2rm

E.1) Bent over barbel row
5×10 heavy

3 sets:
3 Rounds of:
8 T2B
10 DB Hang Cleans 22,5/15kg (5 on one side then 5 on the other)
14/12cal Row
- Rest 3min

Paused back squat* + Back squat

4 x 1+1 @ 80-88% (aim for 3 RIR on 1st set, 2 RIR on the remaining sets), rest 3 to 4-minutes between sets

• 2-second pause at the bottom of the squat for the first rep

Snatch

3 x 3 @ 75-80%, go every 90-seconds
3 x 2 @ 77.5-85%, go every 75-seconds
3 to 5 x 1 @ 85+%, go every 60-seconds

– Build up within each percentage range
– Drop the bar between each lift on the triples and doubles

Warm Up
Löytyy taululta

Strenght (15-20mins)
Deadlift 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon (target about 1 min work on each round)
4-5 rounds for both, alt time full round
8/10 calorie of machine
8-12 wall ball shots

60s on - 30s off for 4 rounds
a) HSW / wall walk training (1-3 sets of drill of your choosing)
b) 4 strict pull up - 7 sit up - 5+5 curtsy lunge - amrap russian KBS (24 / 16)
c) monostructural

Rasittavuus RPE 7

Partner wod

Every 8 mins x 4

A,
10 rounds of (relay)
4 Kettlebell Snatch Left @24/16kg
4 OH Lunge Left
4 Kettlebell Snatch Right
4 OH lunge Right

B,
10 rounds of (relay)
5 USA swing
5 goblet squat
5 burpee deadlift

C,
10 rounds of (relay)
3 strict Pull up
6 push up
9 v-up

D,
10 rounds of (relay)
8 t2b
32 Double Under

AMRAP 14

20 Jump Over Barbell
10 Deadlifts 60/40kg
5-7-9-11-13-15...Push-Ups

5 sets of 2 reps
Hang Squat Snatch

8 Rounds for time

500/450m Bike
4 Ring muscle-ups
8 Thrusters @ 42.5/30kg

Target time. < 20-minutes

RMU -> BMU -> Banded BMU

Pacing. Push to a threshold pace you can sustain for the entire 8 rounds while keeping the muscle-ups and thrusters to minimal sets (unbroken if possible) and rest and transition time short.

Strategy. Begin each round with a tough, but repeatable Bike that you can repeat and still get right to work on the ring muscle-ups each time.
Approach the ring muscle-ups based on your capacity. If possible, look to keep these unbroken, however, plan for a quick break if needed to maintain your pace.
Take a couple of deep breaths as you move to the barbell, then complete each set of thrusters as one unbroken set.
Target to match your pace on the remaining rounds as best as possible.