A,
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
2 rounds for max reps of:
max rep Barbell Movements @34/25kg 5 mins
max rep Row Calories, 3 mins
Rest 2 mins

Barbell Movement- constant movement with the barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than 3 secs. Get creative and have fun with this. You can make up your own complex before hand or choose your own adventure as you go.

C,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
10 R Teapots
Plank Hold, 30 secs
Single Arm Farmer Carry, pick load, L 15m
10 L Teapots
Plank Hold, 30 secs
Rest 3 mins

A,
2 rounds for time of:
20 Box Jumps@60/50cm
3 Deadlifts@152/111kg
50 Walking Lunges
3 Deadlifts
30 Toes-to-bars
3 Deadlifts
40 Push-ups
3 Deadlifts

Time Cap: 15 mins

B,
Every 1 min for 8 mins, alternating between:
5 Strict Ring Muscle-up Transitions
7 Strict Ring Dips

Strict pull up 3 x 1

A,
Build to daily max in 15 mins :
1 squat snatch + 2 OHS

B,
Amrap 12 mins
5 Hang Power Snatch @43/30kg
10 kneeling squat jump
15 Deadlift @43/30kg
Goal : 5+ rounds

A,
1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your 1RM for the day.

B,
5 rounds for time of:
20 Box Jumps@60/50cm
10 Hang Power Cleans@70/47kg

Goal: Sub 12 mins

C,
For quality:
Prowler Push, pick load, 800 m

Empty Sled

Goal- Sub 8 min

5 roundes for time
20 kbs russian 24kg
20 Goblet squat 24kg
10 strict pullups
2000m

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben

Snatch & clean and jerk

A) Snatch EMOM 10:
Power snatch + hang power snatch @ 68%

B) Clean and jerk EMOM 10:
2 x (Power clean & jerk) @ 68%

C) Back squat EMOM 10:
2 back squats @ 60%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
6 x 10 Banded CTB pull-ups

Reverse hyper, 4 x 15

Sandbag goodmorning, 3 x 12

Nousevat painot.

HERO WOD

"The Seven"
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 60/42,5
7 Knees-to-Elbows
7 Deadlifts 110/75
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.