FOR TIME:

4 rounds:
300m run/ 1k, 800m bike/ 550, 400m row
10-9-8-7
devils press @2x22/14kg
push press

2-3rounds:

10 barbell good morning
10+10 Db seated press
20 banded pull apart

3 rounds for quality
10 pistol squats
5 strict T2B
8 butterfly pull ups / butterfly kips
5m + 5m HS walk, turn after 5m. 40 Shoulder taps

A,
4 rounds for time of:
Farmer Carry, pick load, 15m
7 Sandbag Bear Hug Squats, pick load
Rest 2 mins

B,
"Annie with Cleans"

For time:
50 Double Unders
50 Sit-ups
10 Hang Power Cleans @61/43kg
40 Double Unders
40 Sit-ups
10 Hang Power Cleans
30 Double Unders
30 Sit-ups
10 Hang Power Cleans
20 Double Unders
20 Sit-ups
10 Hang Power Cleans
10 Double Unders
10 Sit-ups
10 Hang Power Cleans

Goal: Sub 12 mins

C,
Tabata R Lateral Med Ball Toss, pick load
Tabata Double Kettlebell Front Rack Hold, pick load
Tabata L Lateral Med Ball Toss, pick load
Tabata Arms Overhead Hip Hinge Hold

WARM-UP



3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
18 Alternating leg V-ups

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SNATCH



In 15:00 minutes, build up to max weight in a complex of Snatch pull + Snatch + Overhead squat in 15:00 minutes.

Then 3 x (1+1+3) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + 2 Front squats + 2 Jerks)

Then 3 x (1+2+2) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 10 (hard)

Barbell forward raise,
4 x 10 (Hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING



12-9-6-3 Reps for time:
Power snatch 60/40kg
Bar facing burpees
Clean and jerks 60/40kg
GHD Sit-ups

Split the group into 3 Teams!

A)
Amrap 9 mins
2-4-6-8-10…
Cal row
Alt. One arm devil press (total reps) @22,5/15

Rest 2 mins

B)
Amrap 9 mins
3-6-9-12-15…
Box jump @60/50cm
Abmat sit up

Rest 2 mins

C)
Amrap 9 mins
4-8-12-16-20…
Goblet squat @24/16kg
Single arm KB push press (total reps)

SKILL 2/4
12min skill of your choice

Warm up

A) 4-6min erg

B) 3 rounds:
10-8-6 kang-squat
4+4 world's greatest stretch
6 push-up to downdog

C) 3-4 sets increasing weights in back squat and bench press

Workout

A) Back squat
4x6 @72-75%
2min rest between the sets

B) Bench press
4x6 @72-75%
2min rest between the sets

C) EMOM9
1. 8-10 seated DB press
2. 10-12 ring row
3. Box step-up (weighted)

”Terveys testi”
Hang from the bar, max time
90 degree squat hold, max time
10 deadlifts with bodyweight
Crosslegged squat test, cross your legs, lower yourself to sitting position and stand back up.

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 14:00 minutes.