Emom 40

1) 4 sand bag clean to shoulder 60/45
2) 5 bird dog row e/s AHAFA
3) 5 incline bench press @ AHAFA
4) 12 GHD hip ext. 20/15kg
5) 10m heavy sled pull ( walk backwards and rope the sled so this turns in to front leg execise)

HR 75%

8 min of
30s. DU's
2 Turkish get up e/s
20s. hs hold (facing wall if can't with out)

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4 Rounds
*Rest as needed between excercises:

• 12 DBL KB seated Press
• 12 Strict ring dips
• 12 MB ghd sit up 6/4kg pick weight so you are able to maintain technique and do all reps

3 x 3 rounds

1: 3 rounds
20 cal row
8 bench press

2: 3 rounds
20 cal bike
100 DUs

3: 3 rounds
8 snatch
10 bar facing burpee

Maastaveto 3x3 75-85%
Yhden jalan mave 2x7/jalka

Tiukka c2b 4x6-10

Ulkokierto kuminauha 2x15
Lapojen lähennys 2x15

Linkkuveitsi 3x15-20
3x10 hauiskääntö, hammer 3x10

Partner Chipper for Time:

The other does 15 burpees and the other stays in HS hold position

20 DL 110/85kg
18 hspu
16 box over with dB 30/22,5 kg
14 C2B

The other does 15 burpees and the other stays in HS hold position

12 + 12 T2B
10+10 DB snatch 30/22,5 kg
8 Rope climb

The other does 15 burpees and the other stays in HS hold position

6+6 Sandback / D- ball Shoulder overs
4+4 MU
2 tolppaa hs walk (10 + 10m)

The other does 15 burpees and the other stays in HS hold position

☠️And Then Same but Backwards☠️

1)Power snatch 3x50%, 3x60%, 3x70%
2A) Skater jump 3x8
2B) Sprint 3x10m
2C) box broad jump 3x4

A) Snatch

Primer: 4 x "3-Position snatch"
- Above knee, below knee and floor
- Start light and increase weight each set.
- Aim for fast anf controlled lifts.

Worksets:

Build up to a heavy snatch single in 10:00 minutes.
Then 5 sets of 1 @ 90-95%.

B) Clean and jerks

Primer: 4 x "Clean pull + Floating clean + Clean + Jerk
- Start light and increase weight each set.
- Aim for fast anf controlled lifts.

Worksets:

Build up to a heavy clean and jerk single in 10:00 minutes.
Then 5 sets of 1 clean & jerk @ 90-95% of 1RM.

C) Accessory:

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
6-10/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Bonus:

As many reps as possible in 15:00 minutes of:
40/32 Calories row
20 Dumbbell snatches, alternating arms
15+15 1-Arm overhead lunges

You choose the weight. Aim for a weight that you can go unbroken with.

5 sets of:
10 HS Walking Steps against the wall (facing the wall)
- Hands as close to a wall as possible
- Keep your body of the wall, only toes against the wall
- Rest as needed btw sets

3 sets of:
5 Kick Ups to wall
- Soft contact with both heals at the same time
- Rest as needed btw sets

3 sets of:
5 Kick Ups w/ Partner into a 1m HS Walk
- take small baby steps to keep your balance
- Rest as needed btw sets

4 sets of:
1+1 HS Walk Around The Box
- Alt btw clockwise/counter clockwise
- Feet on the box, arms as close to a box as possible (pike position)
- Weight on the shoulders, head btw the arms
- Rest as needed btw sets and btw reps if needed

Rive ja työntö

AMRAP 20

4 Dumbbell Hang Power Snatches ( each arm ) 22,5/15kg
6 Toes To Bar
24 Double Unders

• In the Open, we typically see some form of typical workout. Here we have a low number of reps each round and we are looking at finishing 10+ rounds. Pacing appropriately will be key.

• Aim for unbroken hang snatches. Your cycle cab be adjusted as needed based on how your are feeling.

• Aim 1-2 sets of toes to. Choose a break up strategy that you can maintain throughout the entire 20 minute workout.

• See if you can go unbroken on the double unders.

• With lots of transitions, let's be intentional about moving from movement to movement.