Find your 1 RM for the day.

5-4-3-2-1 reps

3 Rounds @ 1-2 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

3x Raskasta settiä

Snatch

A) WU Set x3-4

• 3 Snatch DL + 3 High hang muscle snatch + 3 OHS
• 3 DB Squat Jump

B) Build up to days technical 3RM Squat Snatch (drop and go)

C) EMOM 9:

1-3: 1 Squat Snatch @95% from days 3RM
4-6: 2 Squat Snatch @85% from days 3RM
7-9: 3 Squat Snatch @75% from days 3RM

Squats

Pause Back Squat (1s pause pohjalla)

• 5x5 *rest 3min between *en laita prosentteja, tee päivän fiiliksen mukaan vielä.

EMOM 10

1) ''X'' C2B (yks pitkä setti)
2) 10 Ground to Overhead @42.5kg

-Rest 5-

EMOM 10

1) ''X'' GHD (15?)
2) 10 Power Clean @45-50kg

ACCESSORY

A) 4 Rounds For Quality:

• 20m Backwards Sled Drag
• 45-60s SB Bearhug Hold

B) 4 Rounds For Quality:

• 30m Double KB Fr. Carry
• 40m Heavy Farmers Carry

For time

• 50 pull-ups
• 400-meter run
• 21 thrusters
• 800-meter run
• 21 thrusters
• 400-meter run
• 50 pull-ups

♀ 65 lb
♂ 95 lb

Time cap 20 minutes

Compare to 221221.

22 min AMRAP: (share as needed)
200 cal RowErg
100 box facing burpee box over
50 toes-to-bar
Max reps of bar muscle-up

Power Clean

A) E2MOM Till Days Heavy:

• 3RM Power Clean (DnG)

B) E3MOM X3

• 8 Squat Clean (TnG) *Keskity toistojen laatuun. Ei super raskas, iso volyymi.

Front Squat

• 4x4

*RIR 1-2
*Rest 3min between

Metcon

3 Sets Of:

90s AMRAP:

• 14 Cal Echo
• AMRAP: DB Box Step Up (2x35lbs)

rest 90s

90s AMRAP:

• 20m DB OH Walking Lunge
• AMRAP: Echo Bike

rest 90s

Accessories

4 Rounds For Quality:

• 10/10 KB Leg Raise (boksin päältä)
• 10-15 Slider Hamstring Curl
• 15/15 Weighted Calf Raise

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
10 hollow to arch rolls

rest 4 minutes

8 min amrap:
500/400 m bike
3 wall walks (skaalaus 6 inchworms)
2 rope climbs

rest 4 minutes

8 min amrap:
30 double unders
10 med ball cleans 9/6 kg
30 s plank hold

Alternate A1/A2

A1. Strict dip – 3 x 6 @ RPE 7 (3 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 8-10 @ RPE 7 (3 RIR), rest 2:00 before A1