Engine

A) 3 Rounds @Z2

• 800m Row
• 2km C2 Bike

-Rest 5min-

B) 3 Sets Of:

AMRAP 4:

• 450m Row
• 75 DU
• AMRAP: C2 Bike

-Rest 2min-
Into,

AMRAP 4:

• 450m Ski

• 7 Devils Press (2x35lbs)
  +AMRAP: C2 Bike

• Rest 2min-

Snatch
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM
• 2 rep at 100% of 1RM
Drop & Go

5 sets of Clean Complex:
• 1 Power Clean
• 2 Hang Squat Clean
• 1 Jerk (any type)
Recommended weight: 75-80-80-85-85% of 1RM clean & jerk.

Back squat & front squat
Sama paino kummassakin, 2 min huilit settien välillä

8 bs/ 8fs/8bs/8fs etc
4 x 8 ( 50 kg)
4 x 6 ( 55 kg)
3 x 6 ( 60 kg)
2 x 4 ( 60 kg)
2 x 2 ( 65 kg)
Loppuun back squat 1 x 3 ( 70 kg)

Moderate weight x 6

PC+ 3x push press+ hang squat clean x 3 ( 45 kg)

Snatch

A) EMOM Untill Days Technical Heavy

• Power Snatch

B) Power Snatch

• 5x2 @80-85% From Days 1RM (DnG)

*E2MOM

Squat Proge

Back Squat

• 4x3 @85%

*rest 3min between

Front Squat

• 4x3 @80%

*rest 3min between

Metcon

4x3min On/2min Off:

• 25 GHD
• 10/10 Pistol Squat
• AMRAP: GTOH

1st Round: 60kg
2nd: 55kg
3rd: 50kg
4th: 45kg

power clean + squat clean + split jerk practice, then 5 sets of moderate reps

5' AMRAP
1 power clean @ heavy(ish)
3 frontsquat
5 lateral burpee

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

2 rounds

Bike 1min
30 squat säkin kanssa
Bike 1 min
30 sit ups
Bike 1min
20 box jump overs
Bike 1min
DB alt. snatch 12,5kg
Bike 1min
Lunges säkin kanssa 7,5m x 2

12' AMRAP
10 alt. DB snatch @20/12.5kg
10 box jump
10 V-up

Thruster
10reps