A: Light walking / running: 10 x 1 min walk / 1 min run

B: Active mobility work for 20 min

Tomorrow, it is Go time. Go and get what's yours!

[Teams of 2]
AMRAP 30:
12 Toes to Bar
20 Double Dumbbell Reverse Lunges [22.5/15]

*Partners Switch After 500/400m Row

*Score = Rounds + Reps

20 min EMOM
1) 10 step back lunge
2) 3-5 bar MU
3) 8-12 kHSPU
- no extra weight
- bar MU, scale to banded lowbar
- HSPU from the box

Warm-up:

3x
15/12 Calories row
10 Hang muscle snatches
10 Overhead squats
10 Snatch grip press behind the neck
20 Starfish crunches
5 Box jumps

---

Snatch & Clean and jerk

A) Snatch

2 x 3 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

B) Clean and jerk

2 x 2 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

---

C) Back squats

Back squats
6 @ 68%
6 @ 70%
3x5 @ 73%

---

D) Bonus:

5 x 12 Strict banded pull-ups

4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

Core:
5 x 1:00 min Sandbag bearhug hold

Stoppi-penkki 5x3x60%
-2s stoppi 5cm ennen rintaa

Pystysoutu käsipainoilla 3x8-15

Ojentajat käsipainoilla 3x8-15

Hauiskääntö käsipainoilla 3x20 (10 / käsi)

Kapea vinopenkki Max1
-jyrkkä kulma noin 75astetta

Penkki käsipainoilla 2x8-12

Dippi 2x12-20

Ojentajat kumpparilla 2x20

HUOLELLISET LÄMMITTELYT!!!

Front squat 12-10-8-6 reps

EMOM 16
1) Max reps of C2B
2) 20 Pistol squats
3) 10m hs walk
4) Rest

RPE 4

Target: Result is the score of
chest-to-bars from the round with
the LEAST amount. Go hard but
not all out from the start. Last
round should be tough.

Front Squat 4x4 @RPE 4 (2-4
reps in the tank)

Rest 2-3min between sets.

4x4 Thruster
- Go by the feeling
- Rest 2min btw sets