A: Snatch pull + muscle snatch + power snatch 5x1 @90% of muscle snatch max

B: Power clean + double hang power clean + thruster max, then 3x1 @90%

Warm up:
3 rounds
• 10m bearwalk
• 5 spinalcurl + inchworm + scapula push-up
• 5 downdog + cobra
• 5/5/5 wall hinge/ box wall hinge
• 10 shoulder rotation /w stick

** 4x8min (A+B+A+B)**
A.)
• 10+10 banded overhead mobility
• 10 banded pull apart
• 10 lying shoulder rotation
• 10 lying snow angels

B.)
• 6+6 gorilla row
• 10 bird dog + abs crunch
• 10m overhead farmers walk
• 6+6 scorpion

Penkki 2x5x70%, 2x4x75%, 2x3x80%, 2x2x85%

Ojentajat kumpparilla 5x15

Vipunostot sivuille 5x15

Treeni 1
Warm up
3 rounds
1:00 cardio (add speed each round)
3+3 lunge elbow strech
6 wall squats
6 air squats + 6 jumping air squats with medball
:30 Plank Hold

Strenght
Back Squat Training 10-8-8-8 reps
rest 2-3 min bwn sets

Partner Metcon
3 times for both
500/400m row or 30/24 calories air bike
15-25 wall ball shots
you go, i go.

Accessory Work
3 rounds
6-8 strict chin ups
12-15 behind neck standing tricep turn (1 db)
:45-1:00 Sandbag bear hug hold
rest 2 min

Find your 4 reps RM.

30 - 45 minutes @ Zone 2

Every 10 minutes, 1 - 2 minute Legless Rope Climbs

4 rnds, each for time of

12 RKBS 32/24kg
10 dbl kg dl
12 GHD hip ext.15kg

4x5min. amrap A+B+A+B
A
first 400m row, then amrap
6x worm push up
8x ring row
10x air squat

rest 2min.

B
first 400m bike/ski, then amrap
8x sit up
8x thruster (empty bar)
8x up down

rest 2min.

Mobility

10 Rounds For Time:
3 Power Snatches 40/30kg
200/150 Meter Row
1 Rope Climb

*Score = Time it takes to complete the workout