With a running clock:

A) @ 0:00 – For time
15-12-9 Power snatches @ 43/30kg (95/65lbs)
21-15-9 Toes-to-bars

B) @10:00 – For time
15-12-9 Thrusters @ 43/30kg (95/65lbs)
21-15-9 Bar-facing burpees

C) @ 20:00 – 2 Rounds for time
12 Power snatches @ 43/30kg (95/65lbs)
15 Bar-facing burpees
12 Thrusters @ 43/30kg (95/65lbs)
15 Toes-to-bars

TC 32

Overview. Three short, intense pieces stacked together. The aim is to go hard on each one. While the fatigue will accumulate, the longer rests should allow you to keep the intensity high all the way through.
Strategy.
Part A: Smooth, aggressive pacing but not all-out. While unbroken sets on the snatches is the dream, you can shorter sets, a longer set followed by singles or just quick singles from the start. Break toes-to-bars early if needed to avoid long rests. Aim for only short chalk breaks.
Part B: The thruster/burpee combo gets the heart rate up fast. Don’t rush the thrusters but find a fast, smooth rhythm where you can still breathe. Aim to jump down/step up the burpees and find a pace that you can hold onto (vs sprint and then slow down). Commit to picking up the bar fast after the burpees, it’s only 12 and 9 reps left.
Part C: With fatigue from previous pieces and more movements to transition in-between, it’s important that you stay focused and relentless through this final one. The goal is to still be able to push intensity here and not just merely survive till the end. Same strategies hold true from the other pieces. The most important thing is to manage the work in a way that allows you to keep moving without significant breaks.
Instructions. Set the equipment up so as to keep the transitions short.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you manage your pacing from A through C?
– Where did fatigue hit hardest: grip, breathing, legs or something else?
– Did your strategy for breaking sets help or slow you down?
– What adjustment in pacing or transitions would give you more consistency next time?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Alternate rep schemes → reduce all sets by 3 reps
Barbell → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight that allows you to keep moving
Toes-to-bars → Toes-to-rings → ab-mat sit-ups

A, Tempo Back Squat
5x3 @65-70%
Rest 1-2 mins btw

B, 3 sets
Front Foot Elevated Reverse Lunges with Barbell -12/12-10/10-8/8 (ascending weight)
-After each set: Reverse Hip Extension x12-15 (on Box or GHD)

C,
AMRAP 10 mins
P1- AMRAP cal Row
P2- Complete:
-6 Pistol (3-3) / Narrow Stance Squat
-10 Wall Ball
-14 Russian Swing
Then switch

Power Snatch

A) E2MOM Untill Days Heavy 2RM:

• Hang Power Snatch

B) Power Snatch

• 4x1 @100% From 2RM

*rest 2min between

OHS

• 5x4

@1-2 RIR
*Rest 2-3min Between

Metcon

EMOM Till Failure/Moti loppuu

Odd: 11 Cal Row
Even: 5 Devils Press 2x35lbs

*Add 1 Cal to Row Each Round

Accessories

4 Rounds For Quality:

• 20/20m Mixed KB Rack Carry (OH + FR)
• 10/10 KB Side Bend

Liikeparina rengassoudun kanssa.

For time

• 2 power cleans
• 3 box jumps
• 4 chest-to-bar pull-ups

♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box

Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

4 x 400m "ylikovaa" 4-7 sek. alle tavoite vauhdin. Lepo 2:00
8 x 200m "ylikovaa",4-7 sek. alle tavoite vauhdin. Lepo 2:00

Loppuverkka

30 min

• 1 min erg
• 12 Russian kb swings 24kg

Jerk

A) E3MOM X4:

• 2 Split Jerk (1s pause in catch)

B) E2MOM Till Days Technical Max:

• 1 Split Jerk

Skill EMOM 16

1: 45s Erg (VK)
2: 15m HSW (ramppi toiseen suuntaan)
3: 1 Set of bMU
4: 15m HSW (ramppi toiseen suuntaan)

Strength

A) 4 Rounds Of:

• 4-6 Rope Pull Up (R hand above) *rest 30s
• 4-6 (L hand above) *rest 1min

B) EMOM 12:

1: 1 Set of kHspu
2: Max Reps Strict Press @15kg (cap 45s)
3: Rest

Power clean 5 reps tng, start w 50 kg, add 10 kg every round. E3mom.

Set 1: 5 Reps @80%
Set 2: 3 Reps @85%
Set 3: 2+ Reps @90%