3 Rounds, Not for Time:
7:00 Recovery Bike
After each set, 200 Meter Sled Pull
Athlete's choice on weight selection.

3 rounds:
8-20 unbroken ttb /knees raise
5-15m hs walk

Rest as needed

3 rounds:
15 cal ab
12 power snatch 50kg
8 shspu

5 min rest
3 rounds:
15 cal ab
9 power snatch 60kg
7 shspu

5 min rest
3 rounds:
15 cal ab
6 power snatch 70kg
6 shspu

Scale reps/weights. You should do hspu in 1 or max 2 sets. All snatches fast singles

Gym library

4 kierrosta aikaa vastaan:

• 500m BikeErg
• 15 GHD-istumaannousu
• 500m BikeErg
• 15 selänojennus selkäpenkissä

Amrap 10
6box jump
8db hang powerclean 22.5/15
4 front squat db

Every 3 minutes, for 21 minutes (7 rounds in total):
200 m run
8x devil's press DB 15 kg

135 min
1.GS
A. Bfly practice for 10 min
- 6 6 6 7 6 = 30 reps

Hard routine
2.WL
A. Snatch - build to H1

B. EMOM10: snatch x 1 @ 85-90 % of A - 47.5 kg

3.Conditioning
A. 7 min AMRAP:
3 - 6 - 9 - 12 ...
Clean & jerk @ 40 kg
TTB
Result: 5 CJ @ round of 15

B. 3 RFT:
15 cal row
10 HSPU
15 CTB > 12
Result: 11.11
Rounds: 3.40, 3.55, 3.36

4.Accessory
A. 3 rounds:
10/s. Side lateral squat w/KB - 8 kg
10/s. single leg glute bridge

130 min
Warm up for 20 min
1.GS
A. Bfly pull up practice for 10 min
- 6 8 7 6 8 5 = 40 bfly

B. MU practice for 60 min
- RS
- HTR
- TWB
- Jump turn
- 2 S + MU - 5 x 1 + 5 x 2 :)
- Total of 15 MU

C. Rope climb practice for 10 min

2.Conditioning
A. 12 min AMRAP:
10 Burpees
15 DB Thrusters 25-30lbs - 25 lbs
2 Rope climbs
Result: 4 rounds + 10 burpees + 12 thrusters
Rounds: 2.30, 2.35, 2.38, 2.43
HR 178/188

3.Accessory
A. 3 sets: - not done
10 Ring body saws
20+20 s Side plank hold
10 Shoulder extension bridges

50 min walking

140 min
Warm up for 20 min
- 20 HSPU
1.GS
A. HSW practice for 20 min
- 15 m.

B. BMU practice for 15 min
- 12 x 1

C. Bfly practice for 10 min
- 5 6 6 6 6 6 5 = 40 reps

D. CTB practice for 5 min

E. Every minute on the minute for 8 minutes:
Tough set of chest to bar
- RiR 2-3 at first set
Reps: 15 11 5 6 5 5 5 5 = 57 reps

2.WL
A. Hang power clean + Push jerk
Build to heavy 3+2 for the day

3.Conditioning
”Habanero”
A. 10 x 1 min on/ 1 min off:
8 Deadlifts
6 Hang power cleans
4 Front squat
2 Shoulder to overhead
Max effort burpees
- Bar at 35-40 kg (Complex unbroken) > 35 kg
Reps: 9 9 8 8 9 9 9 9 9 10 = 89 reps

4.Spinal decompression