105 min

A. Skill: HSW practice for 10 min

B. Skill: MU practice for 25 min

2.Strength
A. Alternate
A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2
1 x 5 @ 79-81% 62.5
1 x 4 @ 81-83% 65
1 x 3 @ 83-85% 67.5
1 x 4 @ AHAFA 67.5
A2. Weighted dip @ AHAFA (increase load from last week), rest 2-3 minutes before A1
1 x 8 no weight
1 x 6 5 kg
1 x 4 5 kg
1 x 6 2.5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 76-78%
1 x 5 @ 80-82%
1 x 3 @ 84-86%
1 x 7 @ AHAFA

135 min

1.Weightlifting
Main set
A. Slow pull snatch + snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 - / 37.5 37.5 40 / 40 42.5 42.5 / - 45 - / 45 45 -

B. Clean and jerk – (10 -14) x 1 @ 77.5-90%. Build to a heavy single on clean and jerk for the day, aim for 10 – 14 lifts @ 77.5-90%1RM range (no heavier)

2.Conditioning
A1. 8 minute AMRAP
50 double unders
25 wall balls @ 9/6kg (20/14lbs)
5 ring muscle ups > 3 reps
Result: 1 + 2 MU

Recovery 5 to 8 minutes (walk, easy Assault bike or row + set up for next piece)

A2. 8 minute AMRAP
10 overhead squats @ 52.5/35kg (115/75lbs)
15 toes to bars
25 cal row
Result: 2 + 1 OHS
Recovery 5 to 8 minutes (Walk, easy Assault bike or row + set up for next piece)

Repeat A1 OR A2 IF you feel like you can repeat your effort (score), otherwise shut it down for the day.

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

135 min

1.SPP (Skill)

OR “DIY” (Do It Yourself) skill work
A.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / BMU 2 3 2 3
(2) Barbell/DB movement – 5 to 15 reps / thruster 10x30 kg
(3) Simple gymnastics movement – 5 to 20 reps / T2B 10
(4) REST or easy Assault bike / row

B.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / HSPU 6
(2) Barbell movement – 5 to 15 reps / power snatch 6x25 kg
(3) Simple gymnastics movement – 5 to 20 reps / C2B 6
(4) REST or easy Assault bike / row

2.Strength
A.Alternate
A1. Back squat – 4 x 5 @ 81-83%, rest 90 seconds before A2
A2. Wide grip strict pull up – 4 x 3f / 2f / 1f / f, rest 2 – 3 minutes before A1
9 8 8 8

B.Alternate
B1. Strict press – 4 x (5-7) @ 80-83%. rest 1 minute before B2
2x5x29 kg
B2. Reverse back rack lunge – 4 x 14 (7/side) @ AHAFA, rest 2 – 3 minutes before B1
2x14x45 kg

3.Cool down
A. Easy Assault bike for 5 minutes

6 rounds
High hang snatch x 5 with barbell
Power clean x 3 + Push jerk x 3 (40 - 50 % 1 RM)
Hang snatch x 3 + snatch balance x 3 (40 - 50 % 1 RM)

Tall clean 3 x 2 (40 %)
Tall jerk 3 x 2 (40 %)

Clean and jerk
2 clean + squat x 70%,80%,90% jerk
1 clean +1 squat x 92,5%,95& 97,5% jerk

3 clean +1 jerk x 65% jerk,
2 clean +1 jerk x 75%, 85% jerk
3 clean and + 1 jerk x 90% jerk

Clean pull 3 x 3 (85 - 125 %)

Mobility test
Tall snatch 6 x 2 (40 % - 50 %)
EOM 16 min Snatch x 2 + OHS x 2 (65 % -->)
Snatch deadlift + snatch pull x 2 (85 - 125 %)

Tall clean 6 x 2
Hang clean + clean + push jerk x 8 (75 - 85 %)
Clean pull 4 x 3 (85 - 125 %)

Push pull ladder

Level 1:
1 to 6 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.

Level 2:
1 to 8 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.

Level 2:
1 to 10 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.

Bonus:
4x25 Sit-ups.
Timecap 15 min.

Souda 3 K tekniikkaa.

Souda rauhassa ja pidä tekniikka hyvänä.

Strength - 4 reps Upside down KB press each arm then rest 60 sec then Russian deadlift 6 reps. Take 15 minutes. Final RDL = 205 lbs

Partner WOD AMRAP 25
3 - 35 lb DB man makers
6 - burpee pullups
9 - 24 in box jumps

Completed 4 rounds each