10 min E2MOM:
• 20 Wall Balls 20/14#
• Max Kettlebell Swings 53/35#
Every 2 min, perform 20 wall ball shots followed by max kettlebell swings. Score is total number of kettlebell swings. Goal: 100.

Alternate C1 / C2

C1. Standing KB press – 2 x 8-10 @ RPE 7 (3 RIR), deload, Rest 1:00 before C2

C2. Meadows row – 2 x 8-10/side @ RPE 7 (3 RIR), deload, Rest 2:00 before C1

Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Power Snatch
In the first three 90 seconds, perform 2 Hang Snatch followed by 2 Power Snatch. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Recommended percentages: 60-65-70-75-80-85% of 1RM Snatch.

Best of the day 1RM

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) SkiErg
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
1 Power clean and jerks @ workout weight
3 Chest-to-bar pull-ups
9 Wall balls
12/9 (cal) SkiErg
9 Wall balls
3 Chest-to-bar pull-ups
1 Power clean and jerks @ workout weight

Penkki

Pressi

Clean

E90SEC X8-10:

• 1 Squat Clean (Build Up)

Front Squat

• 3x3

*rest 3min between sets
* eka setti @80% ja rakenna siitä

Metcon
Competition workout

4 Rounds For Time:

• 400m Run
• 8 Heavy DB Snatch @27.5kg
• 15 T2B

-Rest 5-8min-

For Time:
(Sprint)

• 500m Row
• 8 Wall Walk

Optional Accessory

3-4x For Quality:

• 30/30s Copenhagen Plank
• 45-60s Spanish Squat Hold

*rest as needed

90sec ON -3min OFF
120-150%

Amrap25:
400m row/ 800m bike erg
10 burpee box jump over
15 sit up
10 d-db push press
5 d-db devils press
-1:00 rest-