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.

AMRAP 20

Max Distance ( M ) Bike Erg

Bench Press

6 x 4, Weight By Feel

Go Every 3:00

5 push-ups
10 sit-ups
15 squats

for 8 min
30s. Du practice
7 ring rows
5 sots press (bb from front rack)
3 box jumps

---

1 front squat
In 6 set find daily max

6x every 2min

Warm Up
3 min assault bike + 3 min rowing
3x10+10 suitcase deadlifts 12/16 , 16/24 , 20/32kg kb

Strenght
Emom 12
power clean + power jerk @75% (sharp) of 1rm power clean&jerk

Every 30s for 10 mins (20 reps)
1 deadlift @65%, 4.5cm riser

Metcon
Emom 28 or 32 (masters 45+ 7 rounds)
1) Ski x 12-10/9-8 (max 45s)
2) Air Bike x 12-9/9-7 cal (max 45s) (tarkoitus pitää mod/fast pace)
min 3&4 - 2 rounds of cindy
cindy 5 pull ups + 10 push ups + 15 air squats
scaling or masters do 4-8-12 or 3-6-9 reps = 1 round.
valitse toistomäärät niin että työaika on max 1 min 20s. eli vähintään 40s
pitää jäädä lepoa ilman tuntemusta että harjoitus syö sinut.

Accessory Work
3x15 toe up rd 30-35-40% of 1rm
3x12/12 single arm seated kb press @
3x10-15 toe touch abs crunch + 30 weighted russian twits

AMRAP 20

Row Max Distance ( m )