For time:

• 100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

2:00 easy bike or row

Normal warm up

Barbell warm up

WOD with a partner

AMRAP 8:00
100/70 cal bike
Max clean and jerks 135/95

Rest 2:00

AMRAP 8:00
100/70 cal row
Max hang clean and jerk 135/95

Rest 2:00

AMRAP 8:00
100/70 cal bike
Max clusters 135/95

For time :

60 GHDSU w/ Medball 20/14p
Every 1:30 5 burpees.

Basic Condition & Speed

Bike 14 min
EMOM 6
Even : 4 High Box Jumps
Odd : 2 power Snatch 50-60%

Row 14 min
EMOM 6
Even : 4 High Box Jumps
Odd : 2 power Snatch 50-60%

Ski 14 min
EMOM 6
Even : 4 High Box Jumps
Odd : 2 power Snatch 50-60%

EMOM x 12:00

Min 1: 10 Renegade Rows each @50/35
Min 2: 5-10 Pistol Squats each
Min 3: 10 Burpees

• Rx+: @27.5kg/45lbs

Front squat 5x3 reps, then max reps @ 70%

YGIG
12min amrap

30 power clean 42.5kg /30kg
30 Bar over burpee
30 thrusters 42.5kg /30kg
30 Bar over burpee

3 position squat snatch, mid tight - above knee - floor

8 x ( 1 + 1 +1 )

Max 85% of squat snatch

SO 2:00

Accessory Work
3 sets
10 Incline Tempo Bench Press (2:0:2:0) @ 40-50% of 1rm bench press
rest 60-90sec bwn
3 sets
10+10 Tempo single arm DB/KB ROW (2:1:2:1) @ moderate weight (pause at top and start for 1 sec)
rest 60-90sec bwn
3 sets
5-10 kg levypainolla pinch grip treeniä, yks kierros myötä/vastapäivään, hapota kyynärvarsiä , kehitä puristus voimaa.
rest 60-90sec bwn

Cool down
2-3 min light cardio
2-3 min upperback foam rolling
2+2 min trapezius area with painball
1+1 min calf smash with roller + short streching

Every 3 min for 18/21 or 24 minutes : (so 6-8 sets total9
8-10 hang power snatches @25/35kg
8-10 OHS @25/35kg
30-50 double unders

time target sub 1.5 min , cap 2 min. Choose the weight for workout that way its light and you can go for syncro snatches and
straight to OHS and unbroken set after snatches.
Try to go unbroken set on double unders.
Put about times :