3 Rounds :

400m Row
10 Straight Leg Sit-ups
20/15 Cal Echo
10 Push-ups

Päivä 7

A.1) Muscle snatch from below knee (No contact)+snatch balance +ohs 5×4+4+4

B.1) Power snatch
3×50% 3×60% 3×65% 2×2×70%

C.1) Clean & jerk (squat clean)
3+2×60% 3+2×70% 2+1×75% 2+1×2×80%

D.1) Snatch high pull
4×3×80%

E.1) Front squat
4×60% 4×70% 3×75% 2×3×80%
E.2) Jumping lunges 5×10

AMRAP 10

21/15 Cal Bike Erg
20 Kettlebell Squats 24/16kg
5 Push-ups

40 MIN AMRAP

• 32 cals @ ass Bike
• 24 steps walking lunges w. 12 kg bulgarian bag
• 16 Ring Rows
• 8 Sandbag ground to shoulder 40kg

Score the total reps

EMOM 10
1: 12/10cal AB
2: 5 DL + 3 Power Cleans (tng) + 2 BMU

Weight: @65% 1RM Power Clean

EMOM24
a) 5-10 C2B / pull up
b) 5-10 hspu / 3-6 HSPU-negatives
c) 9-15 cal machine
d) rest

WARM-UP

3 rounds of:
:45s row or bike erg
15 Banded pull aparts
10+10 1-legged deadlifts
5 Behind the neck shoulder press
5 Overhead squats
5 Hang snatches
3-5 High box jumps
18 Starfish crunches

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SNATCH

3 sets of 2 @ 74%
2 sets of 2 @ 78%
Percentage of snatch 1RM
Lift every 2:30

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CLEAN AND JERK

Clean complex: (Clean pull + Hang clean + Front squat + Clean + Jerk)

3 sets @ 74%
2 sets @ 78%
Percentage of C&J 1RM
Lift every 2:30

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BACK SQUAT

3 sets of 4 @ 79%
Lift every 2:30.

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OPTIONAL (Bonus)

Accessory work:

3-5 rounds of:
4-8 Strict weighted pull-ups
10+10 Seated Z-press
15 Banded glute bridges
15 Jack knives
20 Weighted hip extensions on GHD
*Not for time

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories row (:45s)
2) 8 Overhead squats (:30s)
3) 15/12 Calories bike erg
4) 5 Squat cleans (:30s)

Rest day - what did you do?

EMOM12 w/ single kb:
a) 6+8 + 6-8 staggered stance dl
b) 6-8 + 6-8 bent over row
c) 2-3 + 2-3 bottom up press

-rest 2-

EMOM12 w/ single kb:
a) 6-8 + 6-8 s.a. russian kbs
b) 6-8 + 6-8 glute bridge chest press
c) 6-8 + 6-8 cross-body kbs

For time :

Row 5000/4500m

Every 3:00 8 Rower Over Burpees ( Starting )