125 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. Snatch from the blocks (just above the knee) > hang snatch
4x2x75-80 % / "1 rep in the tank"
- New set every 3 minutes
- 44 kg

B. Snatch pull (normal tempo)
4x3 / "1 rep in the tank"
- New set every 2 minutes
- 60 kg

C. Snatch balance + OHS
3x2+1 / "1 rep in the tank"
- New set every 2 minutes
- 42.5 45 45 kg

3.Accessory
EMOM12
1. 3-5 Seated box jumps - 24" x 5
2. 8 Heavy hip thrust - 65 kg
3. 5+5 Forward stepping lunge + plate rotation for core - 15 kg

3 rounds of

4 strict pull ups
4/4 DB push up row
12 sit ups

into 3 rounds of

6 T2B
6 DB snatch

Cash out

50 DU

RX 22.5/15 kg

Every 2 min x 15 sets:
1 rope climb
2 wall walks
20-30 double unders

Mix the order of movements through the sets.

3 rounds of 7' AMRAP
rest 7 min between AMRAPs

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @80kg
Strict pull up

7 min rest

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @70kg
Strict pull up

7 min rest

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @60kg
Strict pull up

WU
3 rds
10x air squat
12x plank shoulder tap
4+4 DB/KB push press
6x burpee

Consider signing up for the CFCH Erg Triathlon on Feb 26th: Solo, partner or team of 3 option!
+
10:00 easy Bike, Row, Jog, Light Sled Pull
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Clean complex
E90S for 12min(8sets)
1 High hang Clean
1 Hang Clean
1 Clean
+
For time:
20 Power clean 50/35kg
20 Lateral bar Burpees
20 Front squats 50/35kg
20 Lateral bar Burpees
20 Squat Clean 50/35kg

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

käsipainopena 4x8

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