10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: round of 14.

Jerks

A) 3-4x (WU)

• 3 Strict Press in Split Stance + 3 Tall Split Jerk
• 3/3 Split Lunge Jump

*rest as needed

B) Push Press
E90SEC x5:

• 1 Push Press + 1 Push Jerk *Build up to starting split jerk weight

C) Split Jerk
E2MOM X6-8:

• 1 Split Jerk *Build to days heavy

Odd Object

4 Sets:

• 15 GHD
• 20m Yoke Carry (10+10m)
• 30m Heavy SB Bearhug Carry (50-60kg?)

Yoke: @150-180kg

*Rest 3min between sets.

Accessories

A) 4x Superset:

• 10 Straddle Z-Press (KB)
• 10-15 KB/Plate Front Raise (3s jarruttava alas) *rest as needed

B) 3-4x For Quality:

• 10-15 Zottman Curl (DB)
• 20-30 Banded Tricep Ext.

Sholder press 7x3 nousevilla

Accessory

2-3 rounds:
8 seal row
10 scull crusher

A) EMOM 18’
12 Double KB Floor Press
8/8 Double KB B-stance RDL
15 Cyclist squat (KB goblet pos.)

B) AMRAP 6’
10 Double KB burpee deadlift
12 V-sit up

• rest 3’ -

C) AMRAP 6’
6 hang snatch (R)

10 m overhead walking lunge
6 hang snatch (L)

10 m overhead walking lunge

48 min time limit.

4 min time cap in each zone, rest remaining time and go ready for next zone. Two first round easy.

3 rounds

Zone 1

RPE 8+
700 M
Run

Zone 2

RPE 8+
700 M
Row

Zone 3

50 M /25 M
Sandbag Walking Lunges

Zone 4

RPE 8+
700 M
SkiErg

6 min EMOM:
• 2 Power Snatch
Weight: 65%, 75%, 85% of 1RM Snatch.

For time

• 5 pull-ups
• 10 push-ups
• 15 air squats

6 min EMOM:
• 1 Power Clean
• 1 Hang Clean
Weight: 65%, 75%, 85% of 1RM Clean.

6 min EMOM:
• 2 Clean & Jerk
Weight: 65% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.