LÄMMÖT SALIOHJELMAN MUKAAN!

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SNATCH + SN Below Knee + OHS
3[2+1+2]@nousu 50% te% pal 2min

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SNATCH + SNATCH Below Knee
2[1+2]@50%, 2[1+2]@60%, 2[1+2]@70%, 2[1+1]@76, 1+1@81%, 3[1+1]@86-91% te-% pal 2min

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SN PUSH PRESS + SN BALANCE
3+3@50%, 3+1@60%, 2[3+1]@70%, 2[3+1]@76%, 2[3+1]@81% te-% pal 2min

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KYYKKYHYPPY 4x6@tanko, pal 2min

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CLEAN PULL + HIP CLEAN PULL trap.
2[2+2]@101%, 2[2x2]@106%, 2[1+2]@111% ty-% pal 2min

Rest day - what did you do?

For Time
3 rounds

50 Air Squats
21 DB Snatch
15 TTB
@22.5/15

(12 min cap)

AMRAP 5:
10/8cal Assault Bike
3,6,9,12,15...etc.
T2B

Rest 2:00

AMRAP 5:
10/8cal Row
3,6,9,12,15...etc.
Burpee Over Rower

Rest 2:00

AMRAP 5:
10/8cal Ski
3,6,9,12,15...etc.
Devil's Presses 20/15kg

Goal: 4+ rounds on each AMRAP

EMOM 5:
Hang Power Snatch + Power Snatch @90% of the days max
- TnG

Rest 2:00

EMOM 5:
2 Hang Power Snatches + 2 Power Snatches @80-85% of the days max
- Drop after hang snatches

In 20min:
Build to days heavy Hang Power Snatch + Power Snatch
- TnG, don't drop the bar
- Rest as needed

Workout Definition
Row (Week 8)
4 sets:
3min at 6min test (or fast) pace,
3min at easy (active recovery) pace
No add'l rest b/t reps or sets
Total: 24min

Work hard, Play Hard! Score total meters.

30 EMOM:

1. 15/12 cal row
2. 10-15 T2B
3. 1-2 laps run
4. 10-14 kipping HSPU
5. Rest

Warmup
Banded 7
10min:
1min run
5 box step ups (each side)
5 single leg deadlift (each side)
5 db snatch (each side, light weight)
5 pike burpee

Teams of 2:
180m farmer carry (2x dumbbel/kettlebell)
50 burpee box jump over
100 alternating db snatch
50 burpee box jump over
180m farmer carry
Target time 15-17min
Time cap 25min

Accessories:
3 rounds
10m walking lunge
10-15 cyclist squat
10-16 dead bug

Basic Conditioning 70 minutes.

Bike Ergo 10 min
15 GHDSU
20 Pistols, alt
1 Rope Climb

Ski Ergo 10 min
10 GHD Back Extension
10 + 10 Kettlebell Clean & Jerk 24/16kg

Row 10 min
10m Hanstand Walk
15 C2B