Spilt jerk from the rack - heavier than last week
5 x 4

Power snatch
3 @ 73% of max snatch
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%

Back squat
5 @ 70% of max back squat
5 @ 80%
2 @ 85%
2 @ 90%
1 @ 100%

Optional accessories
Optional accessories
Tri-set x 3 with barbell
10 skull crushers
10 bicep curls
10 banded pull aparts

4x 8-10

Maastaveto nousu raskas 4 ( re grip )
Bulgarialainen askelkyykky koroke päkijän alla 2x8/jalka
Alataljaveto kuminauhalla 3x10-13 pausella
I-Y-T 10/ asento
Kylkilankku 3 x Max / puoli

4 Rounds of 60s on/30s off:

a) USA Kettlebell Swings (24,16 kg)
b) Double unders
c) KB Sumo Deadlift High Pull (24,16 kg)
d) Side Plank – 30s/30s
e) Burpees

WOD
35min amrap
20 kb swing
20 box step up
20 cal ergo
20 up down
20 goblet squat

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
-Rest as Needed b/t Sets-

AMRAP 8

60/48 Calorie Echo Bike
Max Calorie Ski Erg

Rest 4 minutes

AMRAP 8

60/48 Calorie Ski Erg
Max Calorie Echo Bike

• Athletes should have 4:00 or more for the max cal ski/echo bike each amrap.

6 x 5 min sets

• Run 400m
• Rest of the Time Easy Erg
• 5 Min Amrap With easy pace 5 toes to bar/practice + 10 (5+5 kb snatches) + 15 box step overs

A,
1 Power Snatch, pick load

Every 1 min for 15 mins.

Power Snatch Wave:
3 Rounds
1 Rep OTM x 5 min
-start at 65-75% of your 1 RM power snatch and increase 2,5-5kg each min. Reset to 65-75% at the start of each round.

B,
5 rounds, 30 secs per station, for max reps of:
Echo Bike Calorie
Rest 1 min
Power Clean, 61/43kg
Rest 1 min

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

Goal
Max Echo Bike calories and Power Clean reps.

C,
3 rounds for quality of:
35 Seated Mini Band Leg Curls
20 Band Tricep Extensions
20 Band Bicep Curls
Rest 1:30

DU skills

5 rounds 30s work/ 30s rest
Double unders
wall walk/inch worm
kb swing