18'EMOM
1: 16/12 cal row
2: 30" DU practice
3: 10 plate GTOH @20/10kg

after workout core stability

4rnds for quality
5/5 KB halo on one leg (change leg with the change of direction)
8/8 alt. V-up
5/5 KB figure 8s

For time

• 5 deadlifts
• 10 bar-facing burpees

7 min AMRAP:
• Dumbbell Devil Press 30/20# (2)

Goal: 60.

Skills

4 kierrosta aikaa vastaan

400m soutu/hiihto 800m pyörä
6-10m HSW tai 3 Seinäkävely
7 Cluster 50/35kg

1) BACK + FRONT SQUATS

A) BACK SQUAT

1X10 @60KG
1X8 @65KG
1X8 @70KG
1X8 @75KG

B) FRONT SQUATS

1X5 @55KG
1X5 @60KG
2X5 @65KG

2) METCON

2 SETS OF:

AMRAP 4:
-80 DU
-8 bMU
-15 Kipping Hspu
+AMRAP: Row Cals

-Rest 2min-

AMRAP 4:
-80 DU
-18 C2B
-15 Kipping Hspu
+AMRAP: Row Cals

-Rest 2min then start again-

3) ACCESSORIES

A) 4 ROUNDS FOR QUALITY:

-45s SB Bearhug Hold (Heavy)
-Mixed KB Rack Walk 30/30m
-15-20 Hip Extension (GHD)

B) 4 ROUNDS FOR QUALITY:

-15/15 DB Hammer Curl
-20-30 Banded Tricep Extension
-10-15 DB Z-Press

Snatch Waves

Wave 1:
1 @40% 1RM Snatch
1 @45%
1 @50%

Wave 2:
1 @45%
1 @50%
1 @55%

Wave 3:
1 @50%
1 @55%
1 @60%

Wave 4:
1 @55%
1 @50%
1 @45%

Rest as needed btw waves
These waves are all about perfect technique. The percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect reps

15 x 30s töitä/30s lepoa

1. Varpaat tankoon
2. Tuplanaruhyppy
3. Rinnalleveto kyykkyyn 61/43kg

5x
A) KB Clean/2x16kg/3-5-7-9-11
B) AB/n300 tehot/3-5-7-9-11cal
C) C2bike/500m/recovery

Rest 4min
5x
A) KB Deadlift/2x32kg/3-6-9-12-15
B) Ringrow/4-8-12-16-20
C) AB/n300 tehot/5-10-15-20-25cal
D) C2bike/500m/recovery

Clean & Jerk

A) E75SEC X5

• 1 Squat clean + 1 Split Jerk (1s pause below knees + 1 sec pause in split jerk catch) @70-75%

-rest 2-

B) E75SEC X5

• 1 C&J

@75-80%

-rest 2-

C) E90SEC Untill Days Max

• 1 C&J

Front Squat

2 Waves:

3-2-1

*3 @70-75%
*2 @75-80%
*1 @85+

*rest 2min between sets. Add weight second wave

Metcon

Chipper For Time:

• 50 DB Snatch @35lbs
• 50 Cal Row
• 50 Lateral Burpee Over Rower
• 50 Cal Row
• 50 DB Snatch

Every 6min for 60min:

5min: row / bike
1min: 5 strict pull up+rest