Front squat
- 3 x 3 @95%

5*70%
5*80%
2*85%
3*90%
1*100%

Snatch

Snatch Waves
E2MOM X9

Wave 1:

• 3 Squat Snatch @70%
• 2 @75%
• 1 @80%

Wave 2:

• 3 @75%
• 2 @80%
• 1 @85%

Wave 3:

• 3 @75-80%
• 2 @80-85%
• 1 @85-90%

Back Squat

• 1x5 @75-80%
• 1x4 @80-85%
• 1x2 @85-90%
• 2x2 @days heavy

Metcon

EMOM 20

1: 15 Cal Row
2: 8-10 Burpee Box Jump Over
3: 12 Cal Echo
4: 12 American KB Swing @32kg

Emom 24

12 db reverse lunges
12 push ups
12 db front squats
12 burpees

800 m run
20 pull ups
50 m farmer carry (KB 2 x 24/32kg)
40 kcal echo bike
50 m sandbag walking lunge (20/30kg)
400 m run
30 box over burpees

Alternate B1/B2

B1. Strict press, rest 2:00 before B2

3 Sets of:
1 @ 88-92%1RM

– Rest 0:20-0:30 –
6 @ 72+%1RM*

B2. Strict pull up, rest 2:00 before B1

3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 72+%1RM*

FLOW. 1 strict press @ 88-92%, rest 0:20-30, 6 strict press @ 72+%, rest 2:00, 1 strict pull up @ 88-92%, rest 0:20-30, 6 strict pull up @ 72+%, rest 2:00, etc until 3 sets of each complete

For max reps

• Tabata calorie row
• Tabata AbMat sit-ups
• Tabata box jumps
• Tabata calorie row

♀ 20-inch box
♂ 24-inch box

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

For time

• 50 GHD hip extensions
• 800/1,000-meter row
• 25 GHD hip extensions
• 400/500-meter row

Hyrox Engine:

3 x 10min AMRAP / Rest 3min Between:

A)
- 5,10,15,20,25,30... Wall Ball
- 40m KB Farmers Carry (2x24kg)

B)
- 10 Burpee Broad Jump
- 20m Walking Lunge (2x30lbs DB)
- 20 V-Up

C)
- 1min Erg (run, ski,row,bike) (VK)
- 20m Heavy Sled Pull/Push (Alternate each round)

Optional Accessory

A) 3-4x

• 10-15 Lu Raise (2x Plate)
• 15-20 Ring Push Up

*Rest as needed

B) 3-4x

• 1 Set of Banded Pull Up (Vihree kumppari)
• 10-15 KB Front Raise

*Rest as needed

clean pull + squat clean practice

9'EMOM
1: 5 clean pull
2: 3 power clean
3: 3 squat clean