A,
1 Clean & Jerk, 70% 1RM

Every 1 min for 10 mins

B,
Complete as many rounds as possible in 10 mins of:
Walking Lunge, 15m
20 Plate Ground-to-Overheads, 20/15kg
10 Feet Elevated Push-ups
50 Plyo Skiers

Feet Elevated Push-ups- feet on plates

C,
As many reps as possible in 3 mins of:
Double Unders

For quality
30min

10 T2B
10 GHD
10 V-up
10 Bicycle crunch alt
10 Abmat
30s Straight arm plank
30s Side plank (left)
30s Side plank (right)

Scarecrow snatch primer
3 x 3 empty barbell

Snatch balance
4 x 2 @ 80% of 1RM snatch

Snatch segment deadlift (3 sec pause 1 inch off the floor, 3 sec pause at the knee cap, 3 sec pause at mid-hang position)
3 x 3 @ 100% of 1RM snatch

Overhead squat
5 x 1 @ 90% of 1RM snatch

Accessories
Banded pull ups 3 x 10 (use a band that you can do 10 reps unbroken)
DB bent over row 3 x 8 (each arm) 8RPE
DB bicep curl 3 x 10 (each arm) 8RPE

EMOM 8

Moderate slow pull clean

LIGHT QUALITY LIFTS

Jerk drive w/ 2s pause + jerk

20 toistoa nousevilla painoilla

20kg tanko
-> 5 kg nosto sarjojen välillä
Max. Minuutin palautuminen sarjojen välissä.

2 min ON, 30s. OFF (with a pair)

2 ROUNDS:
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. DB hang C&J (2 DB) (split anyhow)
4. Sandbag/ D-ball over shoulder (split anyhow)
5. KB box step over (split anyhow)
6. row (both rowing at the same time)

Treeni 1
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
8 scapula rolls

8 ring row
4 burpee + squat jump

Metcon
EMOM 20
1) Ski or air bike x 40s
2) Box Jump overs x 6-10 reps
3) Rowing x40s
4) Burpee Pull ups x 3-4 reps

Accessory Work
3 sets
12/12 bulgarian split squat
12/12 single arm db row
16-24 abmat sit ups

For time :

12-9-6-2 Kettlebell Hang Clean & Jerks
40-30-20-10m Farmers Carry
120-90-60-30 Double Unders

KB´S 2 x 32/ 2 x 24

TC 18

On The 1:30 x 10 Rounds

200m Run ( 250m Row )
1 Legless Rope Climb ( Reduce Height )