For time:

20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches

Directly into...

30 GHDSU, 1000m Run
30 GHDSU, 800m Run
30 GHDSU, 600m Run
30 GHDSU, 400m Run
30 GHDSU, 200m Run

Barbell 52,5/37,5kg

3 Rounds:

5 Goodmornings
5 Back Squat
5 Elbows Rotations
5 SN Grip Strict Press
5 SN Grip Stiff-Legged Deadlifts
5 OHS

AMRAP 12

30/22 Calories Bike Erg
14 Lunge w/ Medball
10 Wallball 20/14p

Back Squat

6-6-6-3-3-3

Go Every 3:00

AMRAP 13

20/15 Calorie Row
20 Shoulder Press 20/15kg
50 Jump Over Barbell

30 - 40 minutes ( 6 - 8 rounds )

Minute 1 - 2 : Echo Bike Calories
Minute 3 - 4 : Dumbbell Bench Press 22,5/15kg´s
Minute 5 : Rest

Warm-up:

3x
15/12 Calories row
10 Hang muscle snatches
10 Overhead squats
10 Snatch grip press behind the neck
20 Starfish crunches
5 Box jumps

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A) Snatch & Clean and jerk

Snatch

2 x 3 @ 79%
2 x 2 @ 82%

3 x 1 @ 85%
*Rest 1-2 min between sets.

Clean and jerk

2 x 2 @ 79%
2 x 2 @ 82%

3 x 1 @ 85%
*Rest 1-2 min between sets.

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C) Back squats

Back squats
6 @ 70%
6 @ 74%
3x5 @ 77%

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D) Bonus:

5 x 12 Strict banded pull-ups

4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

Core:
5 x 1:00 min Sandbag bearhug hold

10 RFT:

3 Clean & Jerk 70/50kg
200m Run
1 Round of " Cindy"

( 20 - 30 )

• C&J reps can be completed as singles or touch and go reps. Choose the strategy that is goin to be the most sustainable across the 10 rounds.

• use the runs to recover each round.

• Aim for unbroken sets of pull-ups and push-ups and pace the air squats in way that will allow you get right to work on the clean & jerks that follow. If needed, one break on the pull-ups or push ups might be helpful for athletes who tend to struggle on these movements.

• With this being a 10 round workout, we want to think about ramping up our speed as we go instead of coming out fast and trying to stay fast. Keep this mind as you are through this workout and see if you can make rounds 6 - 9 some of your fastest rounds.

Warm up

A) 4-6min easy erg

B) Sumo deadlift & bench press warm-up:
8-6-4-2 increasing weights

Workout

A) Sumo deadlift
5x6
Paino, jossa on muutama toisto varaa

B) Bench press
4x5 @70-80% 1RM
Rest 3min
Käytä samaa painoa, kuin viime viikolla. Sarjoissa pitäisi olla varaa max. 2 toistoa.

C) Accessory 3 rounds for quality
12-15 biceps curl
12-15 DB pull over

3 sets of 3 @ 85 - 90%

• 3 sec pause at mid-tight