AHAP.

2 rounds
10 Reverse lunges, alt
20 Speed rope
+
Build to workout weight for the walking lunges
* Practice a few sets of double-unders
+
@ workout pace
400m BikeErg
25 Double-unders
200m Row
12m DB walking lunge
200m SkiErg

Engine

2 Rounds:

• 10min Z2 Bike + Ski (5+5min) Into,

10min AMRAP @85% Effort

• 15 Cal Row
• 15 Cal C2 Bike

DELOAD WEEK

A) 3 sets / go every 90 s
5 muscle cleans + 5 tall cleans @ 30-40%

B) 3 sets / go every 90 s
3 power cleans + 3 hang cleans @ 50-60%

C) 6 sets / go every 90 s
2 power cleans @ 70-80%

30min rowing

Power Snatch

A) E2MOM Untill Days Heavy 2RM:

• Hang Power Snatch

B) Power Snatch

• 4x1 @100% From 2RM

*rest 2min between

OHS

• 5x4

@1-2 RIR
*Rest 2-3min Between

Metcon

EMOM Till Failure/Moti loppuu

Odd: 11 Cal Row
Even: 5 Devils Press 2x35lbs

*Add 1 Cal to Row Each Round

Accessories

4 Rounds For Quality:

• 20/20m Mixed KB Rack Carry (OH + FR)
• 10/10 KB Side Bend

7x4 52,5kg

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict dip @ RPE 8
12 Strict press @ 55+% (RPE 8-9)*
18+ Push-ups**

A2. 3 Sets, rest 2:00 before A1
6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows***

• If needed, switch to push press to finish out the set of 12 unbroken ** You can do these as (from easiest to hardest) incline push-ups, regular push-ups, hand-release push-ups, deficit push-ups or ring push-ups. The aim is to get at least 18 reps and no more than 30. *** Choose a ring row angle that allows you to complete at least 18 reps and no more than 30.

– Perform all three (3) movements in A1 back-to-back with only short rest, then rest 2:00 before doing all three movements in A2 back-to-back. Continue to alternate between A1 and A2 with 2:00 rest in-between

Every :30 for 27 rounds

1 snatch

Increase weight every 3rd lift

25 min AMRAP

40 cal row
40 DB snatch
40 T2B/leg raises
40 Thrusters
40 Synchronized sit-ups
2 min rest