10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups

On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk
Choose weight accordingly

In 6 sets work up to a moderate unbroken set of

• 1 Power clean
• 1 Front squat
• 1 Push jerk/Split jerk

Rest 90s-2min between sets

10 Deadlifts (102.5/70)
15 Calorie Row
20 Wallballs (20/14)

6×3
Climbing in weight

3-4 rounds:
1min of each machine:
- Row
- Ski
- Assault bike
- Skillmill

Remember to keep it easy!!!

20 min of of easy pace rowing
Every 2 min, perform 10 banded pass through

Training – On the Minute x 10:
2 Power Snatches

Set #1 – 2 Reps @ 50% of 1RM Snatch
Set #2 – 2 Reps @ 55% of 1RM Snatch
Set #3 – 2 Reps @ 60% of 1RM Snatch
Set #4 – 2 Reps @ 65% of 1RM Snatch
Set #5 – 2 Reps @ 70% of 1RM Snatch
Sets #6-10 (5 Sets) – Build to a heavy power snatch double for the day, or hold a single percentage across. Athlete’s choice.

POWER SNATCH
Skill – On the Minute x 5:
2 Snatch Grip Push Jerks

Vauhtia, ei raskasta

3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees
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