Every 2min squat clean & jerk x 2

For time with partner
200 Double under (You GO, I GO ) 300 single under

Then 6 rounds of
12 box jump
9 KB thruster @2x20/12kg
6 Syncro burpee

150 Double under (You GO, I GO ) 250 single under

Then 6 rounds of
12 T2b
9 Kb Hang clean@ 2x20/12kg
6 Syncro burpee

100 Double under (You GO, I GO ) 200 single under

Then 6 rounds of
12 box jump over
9 KB STOH @2x20/12kg
6 Syncro burpee
Alternating rounds (relay)!
Timecap : 35mins

Part A).
Skill Primer
Hang Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Halted Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+2+1 / 55%-70% 0:03 pause in split)

Active Recovery workout HR Zone 2-3 ( 45 minutes )

5 + 5 One Legged DB Snatch
14 Squats Reach
10 Jefferson Curls
50/40 Calories Any Machine
10 + 10 DB External Rotations
10 Kang Squats
10 Pull-Overs
50/40 Calories Any Machine

Cardio pyramid

EMOM30

A) 8cal
B) 10cal
C) 12cal

EMOM X minutes:

• Y cal ski on odd minutes
• Z KBS @ 32/24kg on even minutes

Pick X, Y & Z

10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#
Goal: 11 min.

:30/1:00/0:30 of each @ increasing pace

1) Bike
2) Row
+
2 rounds
0:30 Hang from bar
8 Scapula push-ups
4-6 Jefferson curls
8 Tension swings
+
2 rounds
5/way Scapular rolls
5 Inchworms
5 Kneeling jumps
+
Power snatch – 2-3 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
+
Build to workout weight for power snatches
* Practice few short sets of gymnastics between power snatch sets
+
@ workout weight
2 Power snatches
4 Bar-facing burpees
6 Toes-to-bars
250m Row
5 Burpees over the rower
5 Shuttle runs 7,62m + 7,62m
6 Chest-to-bar pull-ups

8 sets of:

• 500m Row
  *Increase pace every 100m

1st 100m @2k pace +10sec
2nd 100m @2k pace +5sec
3rd 100m @2k pace +0sec
4th 100m @2k pace -5sec
5th 100m @2k pace -10sec

-Rest 2min between sets-

Clean & Jerk

A) 2024 Semifinals Complex:
In 15min Find Days Heavy:

• 3 cleans
• 2 front squats
• 1 jerk

*ei saa tiputtaa tankoa välissä

B) Back Off Sets:

E2MOM X6-8:

• 2 Squat Clean + 1 Split Jerk *DnG *2RIR. Tekniikka edellä

Front Squat

2 Waves Of 3-2-1:

1st Wave:

• 3 Reps @75%
• 2 Reps @80%
• 1 Rep @85%

2nd Wave:

• 3 @80%
• 2 @85% -1 @90%

*rest 2-3min between sets

Engine

32min On Echo Bike (PK+)

On 4, 8, 12 and 16 complete:
- 3 Wall Walk + 10 T2B + 1 Legless Rope Climb

On min 20, 24, 28 and 32 complete:

- 10 Pull Up + 15 V-ups + 2 Rope Climb