A)
AMRAP 15’ (for quality)
double KB
3 dead clean
4 front squat
8 suitcase row
5 dead swing
8 push up

B)
5 rounds for quality
1 TGU
1 snatch + 1 windmill on top R
1 snatch + 1 windmill on top L
5/5 press
20 swing @heavy

C)
2 rounds
12 double KB overhead sit up
12 goblet good morning

PK Run

-50-60min Easy Z2 Run

Power Snatch

E2MOM X4

• 3 Power Snatch Above Knee (Use Blocks) @70-75%

-rest as needed
Into,

E90SEC X4

• 2 Power Snatch Below Knee (Blocks) @75-85%

-Rest as needed
Into,

EMOM X4

-1 Power Snatch (Floor) @90%+

Snatch Pull

• 4x2 @120% *Rest as needed

Metcon

For time: (95% effort)
- 40 Farmer Walking lunge steps
- 45 TTB
- 30 Front rack Walking lunge steps
- 30 kHSPU
- 20 OH Walking lunge steps
- 15 Burpee bMU

*2x35lbs DB

Accessories

A) 4x For Quality:

• 15-20 Banded GHD Hip Ext.
• 30m Backwards Sled Drag

B) 3-4x For Quality (Optional)

• 30/30s Copenhagen Plank
• 45-60s Spanish Squat Hold

Voimarive+työntö 2+1
15,20,25

Rive+työntö 10sets
55 asti

Te-ote vauhtipunnerrus + allemeno 2+2
15,25

Tempaus stop pp+tempaus 1+1
39 asti

Takakyykky 1x5
Nelosia 50,60,70,75
Vitonen 80

+loppujumps!

Tempaus stopilla pp + tempaus 1+1

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