30-60 Minutes @ Zone 2 Heart Rate

Warm-up
3x
5-5 Half Knee Press
Rest: 10 Heavy Russian Swing

Wod for time
In Teams of 2 - I go U go

Buy in: 100 snatch
100 Deadlift
100 Front Squat
100 Push Press
Cash out: 100 burpee
*with double KB @24/16
Tc:30 mins

Lämmöt

Vauhditon pituushyppy

Istumaannousut 60s

Punnerrukset 60s

EMOM
40 seconds wrist rollers
40 seconds double KB deadlift

1.) Hang clean @above knee + tall jerk 10,8,6+5
2.) No feet No hook clean 4-5x3
3.) Front squat +jerk 2x 2+3 + 1+2 x3-4
4.) Push press 4 x10

A,
For time:
40/35 Bike Calories
Farmer Carry, 24/16kg, 200 m
40 Kettlebell Box Step Overs, 60/50cm

Goal:
Sub 10 mins

B,
For quality:
3x 10 Hip Thrusts
3x Banded Lateral Walk, L 7,5m/R 7,5m

A,
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]

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

B,
In 12 mins, for max reps of:
30 Rope Climbs
max reps in remaining time Bench Press, 70% 1RM

Goal: you should have about 2 mins left for the bench

C,
For distance:
Sled Drag, pick load: 1x 15 mins
AHAP!!!

EMOM 10

5* 1PS + 1 OHS

5* 1PS + 2 OHS

A)
Front Box Squat
10-8-6-4-2+. Rest 2:00
- Goal: build to a heavy 2+ with a parallel box and a normal squat stance.
- Option: 5 x 5 at a moderately challenging weight.

B)
Romanian Deadlift
4 x 10. Rest 90s.
- build in weight if form permits

C)
Forward + Reverse Lunge
3 x 8 each. Rest 60s.

D)
Hollow Rocks
4 x 15-25. Rest 60s.

A: Hang snatch pull+ hip snatch pull + hip squat snatch
B: Power clean + squat clean + power jerk
C: Emom 5’: triple snatch balance @75% of snatch