For Time
21-15-9
DB Snatch
deficit push up - use 25kg plates
@25/15

warm up
12 min emoom
1) 50s. row
2) 15 banded kbs
3) 10 dbl kb gorilla row
4) 10 kip swings

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Deadlift

4x3 @85%
1x12 @55%
rest 2:30 b/w sets
- calculate your work weight from 95% of your 1 RM
per previous weeks

3 sets of 5 reps

Athletes choice of weight. You may challenge yourself 😊

Mark weights of each set to the comments.

5min. ON/2min. OFF:

1) 750m/600m Ski + AMRAP Reverse lunges with MB 20/14lbs
2) 400m Run + AMRAP hang KB C+J 24/16kg
3) 200 DU + AMRAP DB box step overs 1x22,5/15kg
4) 750/600m Row + AMRAP T2B
5) 45 Burpees to target + AMRAP pull-ups/ring rows

*max. 3mins. for the first portion, then you have to move on to the next movement!

Päivä 11

A.1) Muscle snatch+tall snatch +dip snatch
4×1+1+1

B.1)Back squat
4×8 @68%

D.1) Tempo snatch+ohs w/5.sec pause atg(5.sec tempo from floor)
6×1+1 @70%

E.1) Db z-press
4×8 hevier then Last week

5×
F.1) eccentric pull ups
×5

F.2) weighted plank +hollow hold
1. 30.sec weighted plank
2. 30.sec hollow hold
Rest 1min

For quality 2 rounds of
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of double unders
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Snatch
6x every 2 min @75% of 1rm
1 Power + 1 Full + 1 OHS

15 rounds For Total Calories

20 Second Work
40 Second Rest

• Athletes should aim for a hard effort each round with there being 2 to 1 rest

• Lets see if we can accumulate roughly the same number of calories each round.

• Athletes do not need to reset the bike each interval. Rollover calories can count towards your score here.

Build to a Heavy Set Of 10

4 Rounds For Max Reps :

1 Minute Max Squat Snatch

2 Minute Rest

Round 1 : 55%
Round 2 : 63%
Round 3 : 71%
round 4 : 79%

• All reps should be Squat Snatches

• Reps do not need to be performed touch and go

• Weights will be build each round

OT-treenit 1.7.2023