10-8-6-4-2 Medball Clean (squat)
2-4-6-8-10 Burpee Jump in

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20-30sec Banded Lateral March
and Thoracic Flow

Clean Pull + Squat Clean.
Drop and Go. Every 90-120sec x12

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4
10-12@ RPE 4 to 4+

Every 3:00 x 5
30/24cal AB
- Pick a solid upper aerobic threshold pace, that is sustainable across all rounds. We are looking for consistency in each set without much drop off or crashing down.

40-60 Minutes Bike, Run or Row @ Zone 2

Warm-up

3 Rounds of:
15/12 Calories row
20 Lunge steps
10 Barbell upright row
8 Overhead squats
6 Sotts press behind the neck
4 Strict chin-ups

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Snatch

Every minute on the minute: 1 Snatch, climbing weight. Start at 50% and add 5/2,5kg every minute.

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Metcon (time)

For time:

3 Rounds of
800/700m bike erg
10 Power snatches 60/40kg
10 Strict chin-ups
*Weight should be around 60% of the heaviest single snatch of the day.

After 3 rounds, rest 4:00 minutes and then for time

2400/2100m biker erg
30 Power snatches 50/35kg
30 Strict chin-ups
*Weight should be around 50% of the heaviest single snatch of the day.

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Bonus:

Strict banded chest to bar pull-ups, 4 sets of 12.

1-Arm single dumbbell bench press 4 x 15+15

Core:

3x
30 Landmine twists
20 Knee tucks

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3x4 Seal Row w/ 2-3sec hold on top
- Go heavy!
- Rest 1-2min btw sets

A: box jump 8x3
B: Bench Press amrap @80%
C: Snatch pull 5x2
D: Sissy squats 3set
E: Lat pull downs 3set

A: Hang power clean+ low hang squat clean + split jerk 4x3
B:Hip squat snatch+ hang squat snatch+ low hang squat snatch 4x3
C: Snatch pull max.

Stoppi-penkki 5x5x50%
-2s stoppi 5cm ennen rintaa

Pystysoutu käsipainoilla 3x8-15

Ojentajat käsipainoilla 3x8-15

Hauiskääntö käsipainoilla 3x20 (10 / käsi)