For time

A) Buy in: 10km Ski erg

B) 100 x each

100 x Bench press 0.8 x bw
100 x Backsquat 1 x bw
100 x Deadlift 1.2 x bw

(do 20 rounds of 5+5+5)

Score: total time for A and B
Target: <100 min

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets

40min EMOM:
1) 5x Power Snatch
2) 5x Power Clean & Jerk
3) Round of Cindy
4) Rest

Snatch

A) E90SEC X5

• 1 Snatch Pull + 2 Hang Power Snatch @70-80%

B) E90SEC X5

• 2 Power Snatch (Drop and Go)

Start @75% and build up

C) Barbell Conditioning

5x30s on/30s Off:

AMRAP: Power Snatch @42.5kg

Back Squat

• 1x3 @70%
• 1x3 @75-80%
• Max Reps @85% (1 RIR. Älä kuole sinne alle)

Optional Metcon

AMRAP 9

• 10-15-20-25 etc. GHD Sit Up
• 15 WB
• 45 DU

Accessory

A) 4 Sets Of:

• 8/8 Double DB Bulgarian Split Squat

-rest 90s-

• 10 Barbell Bent Over Row

-rest 90s-

B) 4 Sets Of:

• 10-15 Slider Hamstring Drag

-rest 90s-

• 10-15 DB Preacher Curl

Emom12
1)12 hand release push-ups
2)2-4ww + kipping practice
3) 6 ab roll / 15 v-ups
4) 10 R-R

2,5min 4kierrosta
RDL x 10 2kb
Etukyykky x 8 2kb
Dippi kuulien päällä max

2,5min 4kierrosta
Bulgarian kyykky x 8+8
Yhden käden kulmasoutu x 8+8
Timanttipunnerrus max

2min 4kierrosta
Tempaus x 8+8
Russian heiluri x 10

Emom 8
1. Kyykkhyppy x 5 paino mukana
2. Burpee korkealla hypyllä x 8

Vatsat 2kierrosta 40sek työ, 20sek huili
Russian sit up 40sek
Hollow pito 40sek

6x6min 3min rest
A-B-C-A-B-C
A
6 bmu
12 deadlift
18 box jump over

B
8 devils press
16 t2b
24 box jump over

C
10 hspu
20 box jump over
30 du

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Row

4 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

Part A).
Skill Primer
Pause Muscle Clean & Press from Split (5-8 sets x 2+3 / 0:03 pause below knees)

Part B).
Pause Clean & Split Jerk
(8 sets x 1+1 / 75%+ / 0:03 pause below knees)

EMOM30
1) 3-5 pull-up
2) 3-5 kipping HSPU
3) 10 vatsalihasliike