Part A

KB/DB snatch:
10 minute EMOM
odd: right single arm swing+mid catch+snatch 3-5 reps
even: left single arm swing+mid catch+snatch 3-5 reps

Part B

3 sets

10-20 weighted cossak squats
5-10 floor hamstring curls/ walk outs

Part C

4 sets

8 KB/DB split squats
rest 2 minutes

Skaalattu:
- Intervallit 40min:
- Alku- ja loppuverryttelyt 5min
- Tee 2 x 6 min vedot sykettä ja vauhtia vedon loppuun nostaen. Syketavoite vedon lopussa 70-80% maksimista (hengästyttää). Palautus 3min. Tee lisäksi 4x1min kiihtyvät vedot, joissa syketavoite vedon lopussa 80-100% maksimista (hengästyttää kovasti). Palautus 2min.
Kuntoilija:
- Intervallijuoksut 50min:
- Alku- ja loppuverryttelyt 10min
- Tee 2 x 7 min juoksuvedot, sykettä ja vauhtia vedon loppuun nostaen. Syketavoite vedon lopussa 70-80% maksimista (hengästyttää). Palautus 3min. Tee lisäksi 2x2min kiihtyvät juoksuvedot, joissa syketavoite vedon lopussa 80-100% maksimista (hengästyttää kovasti). Palautus 2min.

Pro:
- Intervallijuoksut 60min:
- Alku- ja loppuverryttelyt 15min
- Tee 2 x 8 min nousevavauhtiset juoksuvedot, syketavoite vedon lopussa 75-90% maksimista (hengästyttää). Palautus 3min. Tee lisäksi 3x2min kovat juoksuvedot, joissa syketavoite lopussa 90-100% maksimista (hengästyttää kovasti). Palautus 2min.

Weightlifting Prep after metcon :
With empty barbell, 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 2 min for 12 minutes (6 sets)
3 power snatch + 3 squat snatches @55-60% of 1rm
we want to lift fast singles on snatches, so drop and go.

rest 2-3 min after last set of snatches and then :

Every 2 min for 10 minutes ( 3 sets)
Snatch Grip Deadlift x 3 reps @65,70,75% of 1rm.
Pause at 10cm off the floor, below, above knee and mid thigh.

Focus on pulling "line" its different from normal deadlift. Keep your chest/shoulder over the bar until you are above the knee.
Then start to raise your torso and bringing hips under the bar.

Let us know what weights you used on this session.

Every 3 min for 12 minutes (4 sets)
16/20 calories of rowing
8-12 wall ball shots @14/20lbs
rest 5 min
For time
64/80 calories of rowing
32-48 wall ball shots

Score is total time of intervals and "For TIme" part.
Let us know how many wall ball shots you did and how you felt about this metcon.
Goal is to row moderate/fast pace and go for unbroken set @ wall ball.
Time target each interval sub 1 min 30 seconds. Cap 2min each interval.
Time target "For time" part sub 6 minutes. cap 8 min .

For Time:
30-20-10
- Cal Row
- Hang Power Cleans 60/42kg
- STOH

Rest 5:00

10-20-30
- STOH 60/42kg
- Hang Power Cleans
- Cal Row

Goal: Have smart goal for the barbell movement. No more than 3-4 sets on either movement.

TC 35min

6 Sets Of Front Squat
Set 1: 3 @65%
Set 2: 3 @70%
Set 3: 3 @70%
Set 4: 3 @70%
Set 5: 3 @70%
Set 6: 3 @70%

• Rest 2:00 btw sets

AMRAP 7:
15m Broad Jump
300/250m Row
7 Burpees Over Rover

• Increase rowing pace each round.

Upper-back Triset: 3 x 10 each. Rest 60s.
- pass thru + facepull-apart + pull-apart = 1 set
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds
3+3 TGUs 24kg/16kg
5 pass troughs
3 wall climbs

TimeCap: 25 min

• 15 double unders
• 10 air squats
• 5 burpees