Power clean 5x2
Push press 5x2
CNJ 5x1

EMOM ×16'
Odd- 7M/65W Cal Bike
Even- 12 alternating dumbbell snatch 22.5/15

A.) Snatch Waves

Wave 1
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%

Wave 2
3 reps @75-80%
2 reps @80-85%
1 rep @85-90%

B.) Gymnastics EMOM 9
10 Alternating DB squat snatch (5/5)
10 C2B
8 kipping ring dips

20-22.5 // 15kgs

C.) Ergo Conditioning week 2
3 rounds
2,5 min bike erg meters
1 min rest
2,5 min row erg meters
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-27 s/min

For time:
20-15-10-5 reps of
Deadlifts
Front squats

Push press 5x3

8 rounds for max reps of

• 20 seconds of deadlifts, rest 10 seconds
• 20 seconds of handstand push-ups, rest 10 seconds

♀ 155 lb. ♂ 225 lb.

AMRAP 20 minutes of:
15 Cal Row
10 pistols squat
5 Dips

Optional Accessory:
GYMNASTIC CONDITIONING

3x10-20 Plank Hold with KB/DB Drag video

Rest as needed between.

20min amrap:

• 15cal BikeErg
• 12 kahvakuula-maastaveto (N 2x16kg / M 2x24kg)
• 9cal SkiErg
• 6 kahvakuularinnalleveto & työntö (N 2x16kg / M 2x24kg

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

PWR(15)
Bench 5x2 on the 1:00 min

WRK(24)
6/4/:30 work-:30 rest
6rds/4 movements/:30 work/:30 rest
cal row
dumbbell ground to overhead 35/20 or 50/35
sit ups or ghdsu
strict pull up or chest to bar pull up
-score = reps or just move

Finisher
100 flutters
1:00 min butterfly stretch