3 Rounds, each for time

30/22 (cal) SkiErg
21* Hang power cleans / Front squats / Push jerks @ 70/47.5kg
15m
12 DB box step overs, 24/20” @ 2 x 22.5/15kg
3 Rope climbs

– Rest 1:00 between rounds –

Target time. < 21:00 (including rests)

• Rnd 1: HPC, Rnd 2: FS, Rnd 3: PJ

TIMECAP 28:00

Overview. Three (3) rounds with 1:00 rest in-between. By adding that short rest, we’re asking you to push harder on each round. Each round brings a different challenge with the rotating barbell movement. 1st round will be more grippy, second one more legs/harder to breath and the final one will be shoulders. Of course there is the accumulating fatigue and increasing HR through the piece as well.
Pacing. You’re looking for a pretty hard ski pace to start on the 1st 2 rounds, on the final one you might need to back-off a bit so as to save the triceps for the jerks. The dream is to do all barbell movements unbroken but you might need to break them to 2-3 sets. If yes, don’t push the sets too close to failure and keep yourself accountable (clock or # of breaths) on the rests as they can easily stretch out to be unnecessarily long.
Aim to keep the HSW unbroken (or if in segments then each segment UB). Take a tactical break on the box step overs if needed for grip/breathing, so that you can get your 1st rope climb in right after.
Use the rest to recover: 1) Big exhales (to blow out some CO2 and regain control of your breath), 2) flush your mouth with a carb drink, 3) re-focus on the next round
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up the HSW to be a single 15m/50’ stretch but if not possible, just break it to 2 x 7.62m/25’ segments.
Debrief.
– How was your pacing overall across the rounds?
– Were you able to stay consistent? Was there a barbell movement that was harder/easier than others?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg → Row/BikeErg/Run same calories
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), you should be able to finish each movement with no more than 3 sets, ideally 1-2
Handstand walk → Wall walks (5 reps/round)
DB box over → Lower box or lighter DBs
Rope climbs → Reduce reps (1 or 2/round)

4 Sets, 2min ON / 2min OFF:
20/16cal Ski
AMRAP of KBS (US) 24/16kg
——————REST 3:00——————————————————
4 Sets, 2min ON / 2min OFF:
15/12cal AB
AMRAP of Burpees
——————REST 3:00——————————————————
4 Sets, 2min ON / 2min OFF:
20/16cal Row
AMRAP of Walking Lunges

Score: Total reps: Swings + Burpees + Lunge Steps

5 sets of 3 Back Squats
Sets 1-2: @65%
Sets 3-5: @70%
- Rest as needed btw sets

Syysloma viikko / kevennys viikko.

10-9-8-7-6-5-4-3-2-1

Power snatches @ 40-50%1RM snatch

• Rest as needed between sets

Intent. work on your timing and rhythm on the power snatch. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Clean and jerk Go every 0:45

3-5 x 1 @ 70-75%
3-5 x 1 @ 72.5-77.5%
3-5 x 1 @ 75-80%
3-5 x 1 @ 77.5-82.5%

Rest 2:00-3:00 b/t sets

– Build within the percentage range on each set if you can
– These sets are done on shorter rest than usual, so only build in weight if you are confident you can avoid failed reps

-1-2 rope climbs
-20s hang from the rope
-20-30s HS-hold/ wall facing HS-hold
-15 V-ups
-90s rest

6 sets:
5 Strict Chin-ups
- Rest 1min btw sets
- Focus on quality movement, FULL ROM

A)
Big Clean Complex
* High Hang Clean + Hang Clean + Clean + Push Press
* High Hang Clean + Hang Clean + Clean + Push Jerk
* High Hang Clean + Hang Clean + Clean + Split Jerk

B,
Partnet wod (You GO , I Go)
For time
3 rounds
15 Snatch @60/43kg
15 Clean & Jerk @60/43kg
Timecap : 12 mins

Shoulder press 8-8-6-6 reps