For time:
4min ON / 1min OFF, max 4 sets:
15 GHD Sit-ups
AMRAP Assault Bike calories, until 150cal

Rest 5:00

4min ON / 1min OFF, max 4 sets:
60 DU
AMRAP SkiErg calories, until 150cal

Rest 5:00

4min ON / 1min OFF, max 4 sets:
15 Burpees
AMRAP Row calories, until 150cal

Score: Total working time

3 rounds for max distance:
In 3 min:
200m Skillmill Run
7 Sandbag Cleans to Box 60/40kg, 120/100cm
max distance in remaining time Double DB Farmers Carry 2x35/25kg
-- Rest 1 min --
In 3 mins do:
200m Skillmill Run
7 Sandbag Cleans to Box, 60/40kg, 120/100cm
max distance in remaining time Skillmill Sled Push, damper 10/9

• Rest 2min btw each round.

2 Sets
3 rounds:
2:00 Rowing / Assault Bike
1:00 Burpees
1:00 Rest

Flow:
First 3 rounds rowing and the next 3 rounds AB.
Go by feel. Score total calories and burpees.

Warm-up: 10 minutes of snatch mobility & snatch practice

A) Snatch:

Build up to a 1RM Snatch in 15:00 minutes.
Then 3 x 1 @ 90-95%

B) Hang power snatch

Climb up to a heavy set of 2 hang power snatches in 10 minutes.
Sarjojen jälkeen vielä 3 x 2, -5-15kg

C) Snatch grip deadlift 4 x 3 @81-85% (maastavedon 1RM)

D) Hatch squats

Back squat
8@65%
6@75%
4@85%
4@90%

Front squat
5@70%
4@80%
3@85%
3@90%

Laske prosentit suoraan ykkösen maksimin arviosta. Etukyykyn 1RM on noin 85% takakyykyn maksimista.

7 Rounds 0:40 on / 0:20 off. For Sweat.

Kettlebell Swing
Echo Bike
Hanging Knee Raise
Double DB Row
Wall Sit
Plank

A) Snatch - heavy singles

Build up to a heavy snatch single in 15 minutes.

B) Clean and Jerk - heavy singles

Build up to a heavy clean and jerk single in 15 minutes.

C) Back squats, 4 x 5 @ 68%

D) Accessory (optional)

3-4 Rounds of:
5-10 Muscle snatches from squat
5-10 Snatch grip sorts press
10 “Lu raises” - light
15 Weighted hip extension on GHD

OR

4 Rounds for time:
4 Power snatches
8 Clean and jerks
16 GHD Sit-ups
32 Wallball shots

*Use weight that is 50-60% of 1RM snatch

Weighted Strict Ring Dips

5-9 Unbroken : 3-2-2-2-2
10 + Unbroken : 4-4-4-3-2

• build in weight each set

3x5 vertical hanging ring row

If 5 per set is easy, scale up to 8-10 reps. If 5 is a struggle step back until 5 reps is manageable.

12min ajan:

8+8 Askelkyykkyä Kp/Kkt käsissä
8+8 Boxille nousua painot euräkissä
5-8 Tempo-etukyykkyä tangolla

3min tauko

12min ajan:

3-5 Negatiivista leukaa
5-8 Rengasdippiä
8 Penkkipunnerusta, lattialta

Loppujähy:
Seinäistunta tabata

Back Squat

2 x 3 x 90 - 100%