Jog HR Zone 3 ( 4 )

50 minutes. 8 minutes Jog, 2 minutes run.

2 Rounds @ HR Zone 2

20 Minutes Bike
20 Minutes Row
20 Minutes Ski

1st min 1* macho man
2min bike

Repeat 10rnds

For time

• 200/250-meter row
• 10 medicine-ball cleans

♀ 14 lb
♂ 20 lb

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
12 Dumbbell snatches, alternating arms
6+6 1-Arm overhead squats
6+6 Windmills
20 Birddogs

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SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 81%
2 x 3 @ 84%
2 x 3 @ 87%
3 @ 89%

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BONUS WORK

ACCESSORY

Windmills,
3-4 x 8/8 (moderate)

Snatch grip sotts press,
3-4 x 8 (moderate)

Weighted hip extensions,
3-4 x 15 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
14-16 total reps.

OR

CONDITIONING

Every minute on the minute for xx minutes of:
1) 15/12 Calories bike
2) 15 Kettlebell swings
3) 12 Dual dumbbell push press, 20/15kg
4) 15/12 Calories row
5) 10 Shoulder to overhead @ 60% of jerk 1RM

8 Rounds x Every 1:30

3 Strict Chin-Ups ( Use Band or Weighted )

Supersetx4
A) Seated incline DB Rowx8-12
-light/moderate weight
B) RearDelt Flyesx10-15
-light weight

ACCESSORY

4x
12+12 kulmasoutu kuulalla
12 ring facepull
10 seated lateral raises (viparit istuen)
- rest as needed

E45s for 5 rounds
a) 5-10 T2B / s.l. T2B / knee raise / v-up
b) 3-8 power snatch
c) rest

Work ~30s / interval.

30min for quality
1-3 rope climb
5-8 + 5-8 pistol squat
6-10 sandbag over shoulder
5-8 paused ring row
8-12 weighted box get over
8-12 deadlift (~50%)