3 rounds

1:00 Bike
1-3 Strict Pull Ups
20 Single Unders
10 Empty barbell stiff legged deadlift

3 rounds for time of

• 25 deadlifts
• Bike 1,000 meters

Men 225 lb.
Women 155 lb

A,
WEEK 8
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3+ at 90% 1RM

Rest as needed between sets.

B,
Part 1
Complete as many rounds as possible in 12 mins of:
20/17 Bike Calories
5 Ring Muscle-ups
14 Alternating Front Rack Lunge + Step-ups@34/25kg

Directly into part 2...
Complete as many rounds as possible in 12 mins of:
20/17 Ski Erg Calories
15 Kettlebell USA Swings @16/12kg
10 No Push-up Burpees

C,
3 rounds for quality of:
10 Scap Pull-ups
7 L ¼ Turkish Get-ups, pick load
10 Scap Push-ups
7 R ¼ Turkish Get-ups, pick load
10 L/10 R Diagonal Banded Pull Aparts

OTM8
Squat clean+hang squat clean

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