A,
Pause Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause in the receiving position of each rep.

B,
3 rounds for time of:
5 Manmakers, 22,5/15kg
10 Ring Muscle-ups
Run, 200 m

Goal
sub 17 mins

C,
3 rounds for quality of:
30 Band Pull Aparts
7 ATYTs
Double Kettlebell Overhead Carry, pick load, 15m

Etabler 1 succesfuld clean hvert minut i 15 min.
Du har så mange forsøg hvert minut som du kan nå.

Complete as many rounds as possible in 10 minutes of

• 400-m run
• Max set of strict pull-ups
• Max set of strict ring dips

For time:
3 rounds of:
15/12cal Assault Bike
9 Dual DB Bench Presses 20/15kg
10m Handstand Walk
-- Rest 2 mins --
3 rounds of:
15/12cal Assault Bike
6 Dual DB Bench Preses 25/17,5kg
7m Handstand Walk
-- Rest 2 mins --
3 rounds of:
15/12cal Assault Bike
3 Dual DB Bench Presses 30/20kg
5m Handstand Walk

5 rounds for time:
15cal Ski
5+5 KB Deadlifts 24/16kg
4+4 KB Front Squats
3+3 KB Push Press
2+2 KB Snatches
- Rest 1min btw rounds

For quality
3 - 4 rounds

A. Bench version overhead push behind the neck x 10
B. Zombi press x 8
C. One hand scapula push x 6
D. Supine ring row x 4 slow tempo (3030)

For time:
3000 m / 2500 m row
2,4 km hill trail run or 200/150 cal bike
100 wall balls 9/6 kg

45 minutes timecap.

For time:
1,2 km hill trail run
50 single KB deadlifts (36/28 kg)
10 pull ups
1,2 km hill trail run
40 KB swings (24/16 kg)
10 pull ups
1,2 km hill trail run
30 single KB clean & jerks (16/12 kg)
10 pull ups

Hang squat clean + squat clean + split jerk

5 min of ski erg @ 75% effort
then
85% effort, 5 minutes of
10 barbell good mornings
3 high box jumps

wake the body up and open the lungs

20s. HS hold
8x 20s work 10s. off
burpee

---

You should be breathing heavily and have a sweat going by the end of this general warm up session.

---

5 minutes of
3 reps each, minimise rest
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

---

10 minutes of loading the bar and doing singles and sets of 3s. over the WOD weight --- focusing on moving the bar quickly while keeping bar close and being efficient.
After the final set of heavy practice, strip down to WOD time weight. Do a rep or 2 to adjust to the wod weight, then rest for 3-5 minutes.
As you can see, a 3 minute WOD can take 30 plus minutes to warm up properly. You are getting excellent overall work in before trying to blow your engine up with 30 Clean and Jerks.