WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
12 Dumbbell snatches, alternating arms
6+6 1-Arm overhead squats
6+6 Windmills
20 Birddogs

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SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 81%
2 x 3 @ 84%
2 x 3 @ 87%
3 @ 89%

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BONUS WORK

ACCESSORY

Windmills,
3-4 x 8/8 (moderate)

Snatch grip sotts press,
3-4 x 8 (moderate)

Weighted hip extensions,
3-4 x 15 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
14-16 total reps.

OR

CONDITIONING

Every minute on the minute for xx minutes of:
1) 15/12 Calories bike
2) 15 Kettlebell swings
3) 12 Dual dumbbell push press, 20/15kg
4) 15/12 Calories row
5) 10 Shoulder to overhead @ 60% of jerk 1RM

25-35-45-55-65

Double Unders

2-4-6-8-10

WallWalks

Hang Squat Cleans

__155/105

For time

• 200/250-meter row
• 10 medicine-ball cleans

♀ 14 lb
♂ 20 lb

Etuheilautus 4x15
-sumo/puolisumo-asento

Etukyykky 5x5x50-60%
-% takakyykyn maksimista

Kapea penkki 5x60%, 3x70%, 2x80%, 8-12x60%

Vipunostot eteen levypainolla 3x20
-penkin päässä istuen

💎🎵💎🎶💎

4 Intervals

A1. 4-minute AMRAP

50 Double-unders
5 D-Ball Cleans 60/40kg
5 Wall walks

A2. 4-minute AMRAP

12/8 Echo bike
6 D-Ball Squats 60/40kg
12 Chest-to-bar pull-ups / Toes-to-bars (alt rounds)

Rest 3-minutes b/t intervals

90 Minutes @ HR Zone 2

10 minutes Ergo
3 Weighted Pull-ups
5m+5m Handstand Walk

2 Rounds :

15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg

• Cool Down 5 minutes easy pace after last Bike

6 to 8-minute EMOM

Set of Wall-facing HSPUs*
GHD sit-ups for the remaining of minute

• Start each set with a wall walk

Score. Total reps on HSPU and GHD sit-ups