Skill
Snatch from Blocks - 70kg, 75kg Fail
Clean & 3 Push Presses from Blocks - 50kg, 60kg (slow descent)
Clean & Push Press from Blocks - 70kg, 80kg
Clean from Blocks - 90kg
3x6 Explosive Pushups

Strength
3-3-5 Back Squats
(110kg - 120kg - 100kg)

Midline
3x11 seconds L-sit Hold with perfect form (30s rest)
1x30 Shot-put Situps (28kg)

1.1.1.1.1 x5 split jerk cluster (215, 225, 235, 245, 250)
(20 sec rest; 3 min. rest)

3 RFT:
10 HSPU
5 Muscle Ups

SCORE: 8:36

10 min. Recovery

10 RFT:
6 C2B Pull Ups
6 Ring Dips

SCORE: 12:36

BBG
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
95#-115#-135#-145#-155#

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1
(135#)-(135#)-(135#)-135#-(135#); yeah... I missed 4 out of 5. I'm not very consistent w. this lift. I suck at it.

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec. DEMO VIDEO
135#-135#-135#

3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.
95#-95#-115#

Conditioning
For total reps:

2:00 ME Double Unders
160

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
62

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
60

Then (no rest)-

2:00 ME Double-Unders
112

3 rounds, 1 minute each station, 1 minute break between rounds (FGB format):

Burpees 17 - 15 - 15
Snatch (75 lbs) 10 - 9 - 8
Box jump (24 inch) 16 - 16 - 12
Thrusters (75 lbs) 13 - 12 - 11
Pull-ups 20 - 16 - 12

AM: 50 min
Warm up for 15 min

1.Rowing intervals
14x1 min/45 s. @ 2:02-1:56/500 m pace
Times: 2.01.9, 2.01.9, 2.00.9, 2.00.9, 2.00, 2.00, 1.59, 1.58.5, 1.57.6, 1.57.6, 1.56.2, 1.55.3, 1.53.6, 1.50.7
HR 164/184

Cool down for 10 min

PM: 160 min
Warm up + COS 25 min

1.BCTB
- Bfly x25
- Box 2x8
- BCTB 10x1
- BCTB+bfly 10x1+1
- KS+BCTB 3x4

2.Strict HSPU strength
A. Strict HSPU 3 x Max effort
- Abmat + 5 kg plate under it
- 3 3 2

B. Box pike HSPU 5 x Max effort
- 20" 8 5 6
- 24" 5 5

C. DB Z-press 3x8-10
- 3x10x25 lbs

3.Back squat
A. 8 RM

B. 3x8 @ 90% of max

4.Accessory
A. Reverse hyper 3x20
- 30 20 20 kg

B. 3 sets:
5+5 90-90 Hip rotations
10+10 Banded monster walk
5+5 World's greatest stretch

WOD
21-15-9
hollow rock
push up
air squat

4 Rounds, no time element of:

Dumbbell Press/Pullover x12
Dumbbell Chest Press x12
Push ups x12
Dumbbell Flys x12

Used two 25 pound dumbbells for most workouts, last couple rounds used 35's for the chest press.

10 rounds, 3min rest between

1 power clean
1 hang power clean
1 hang squat clean

Back squat 255 pounds
5-1-3-3 reps

Bench press 205 pounds
5-2-3-3 reps

Deadlift 275 pounds
7 reps

Pull-ups
10-5 (40 pound assist)

EMOM 60-90s x8
1) a long set of pull up/c2b (jos teet yksittäisiä toistoja, voit ottaa useamman setin)

Strenght: ONE LAST TIME
4 rds:
6 back squat
6 push press
Last round, max reps! (oot valinnu sopivan kuorman treeniin, jos vikalla tulee 8-12)

Core: EMOM, 3 rds (9 minute workout)

1) Hollow v-ups/tuck ups with a stick.. Pick heavy rep scheme.
2) Plank hold with kb/db drag (eli lankuta ja siirrä vatsan alta käsipainoa vartalon alla vasemmalta oikealle
3) rest

Mark your squat weights: