OPTIONAL STRENGTH

EMOM x 8
1) 1 legless rope climb
2) 6 burpee box over

3 or 4 Rounds, each for time*

500m Row
40/30 (cal) Echo bike
500m SkiErg
Go every 10:00

• Your score is the slowest time on any round

3/2/1-minutes @ increasing pace
Row
Air bike
SkiErg
+
2 rounds
5/side Half kneeling hip rotations
10 Hollow rocks

Smolov, viikko 9, treeni 3

3x5, 3x4, 3x3

WU3×
Wrist circles ×10/10
Elbow circles×10/10
Seal swings×10
Arm circles×10/10
Good morning ×10
Kang squat ×5

A.1) Snatch
60%×1 70%×1 80%×1 85%×1 90%×1 85%×1 90%×1

B.1) Clean & Jerk 1+1
60%×1 70%×1 80%×1 85×1 90%×1 85%×1

C.1) Front squat
60%×2 70%×2 80%×2 90%×2 95%×1 90%×2 95%×1

D.1) Snatch high pull
4×2 @95%

Open 24.1

Strength:
A,
5x5 Narrow Stance Back Squat
-Use the heaviest weight you can for each set.

B,
3-4 sets:
Goblet Cossack Squat 6/6 @mod
Ring Hamstring Curls x 12
Banded Clamshell Side Plank Hip Thrust x12/ side

C,
AMRAP 10 MINS (Partner Workout)
10 Wall Ball
20 m DB Walking Lunges
20 Wall Ball
40 m DB Walking Lunges
30 Wall Ball
60 m DB Walking Lunges
40 WB
80 m DB Walking Lunges
……
You must change person after every 20 m walking lunges, except the first set.

Partner Workout

In 15 mins complete :
150/120 cal row
Every 3 mins complete
10 Syncro USA swing @24/16kg
10 Syncro goblet squat
10 Syncro Up Down
Remaining time amrap of the miniwod!

Score : reps Completed in miniwod at the end!

REST 3 mins

In 15 mins complete :
150 box jump @60/50cm
Every 3 mins row 25/20 cal
Remaining time max rep Syncro KB Snatch @24/16kg

6 min on, 1 min off for 6 sets (2 each):
A. 1000/800 m row
B. 5 rounds of “Cindy”
C. amrap of “Annie”