Double Leg Banded Hamstring Curl: 3 x 30. Rest 60s.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

125 min

1.Snatch
A. Every 2 minutes x 4
2 Power snatch
- 37.5 40 42.5 45

B. Snatch consistency work
Every 2 minutes x 4
1 Snatch pull + 1 Snatch + 1 hang snatch x 70-75%
3 High box jumps
- 40 42.5 45 45

2.Front squat
3 x 80 % 64
3 x 85 % 68
3 x 90 % 72
- New set every 3 minutes

3.CTB
E2MOM10:
X reps CTB - 8 8 8 7 6
Easy bike between sets

4.Accessory
10-8-6-4 OHS
- 32.5 35 37.5 40

A,
Front Squat 12-9-6

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

RPE 8/10

B,
Single Leg Front Rack Box Step-up 16-16-16

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

3x 8 L/8 R

C,
Complete as many rounds as possible in 15 mins of:
3 Dumbbell Burpees 2x22,5/15kg
3 Dumbbell Hang Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Press
3 Dumbbell Thrusters
20 Box Jumps @60/50cm

Goal: 6+ Rounds

D,
For quality:
Couch Stretch, L 2 mins/R 2 mins
3x 6 L/6 R Eccentric Pigeon Squats
3x Bar Hang, 30 secs
PVC Shoulder Stretch, 2 mins

Eccentric Pigeon Squats- 6 sec lowering
Bar Hang, 20-30 secs
PVC Shoulder Stretch- accumulate the total time

Strength

Deadlift 5rm

3 x max pull ups
145# deadlift
Wod

Every 30 seconds for 7 minutes

1 Snatch + 1 Hang Snatch 165/105

The Rxd weight is 165/105# (you must perform all 14 reps of the complex with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

Cash out

2 x max handstand hold

A,
Push Press 6-4-2

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

RPE 8/10

B,
Alternating Chest Supported Dumbbell Row 20-20-20

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

3x 10 L/10 R

C,
Arnold Press 15-15

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

D,
5 rounds for max reps of:
Partner 1 do:
Kettlebell Farmers Carry, 24/16 kg, 100 m
Partner 2 do:
As many rounds as possible of:
4 Ring Muscle-ups
25 Double Unders

Log your total reps accumulated each round for the AMRAP section.

Complete in teams of 2.

Mobility

Emom8
2xC&J

Skaalattu:
- Drillit + lenkki 35min TAI LEPO
- Samat drillit, käytä aikaa 5min.
- Lisäksi lenkki 30min:
- Aloita rauhallisesti kävellen ja lenkin lopussa pyri juoksemaan 1-8min yhtäjaksoisesti huolimatta sykkeistä. Vaihtoehtoisesti kiihdytä kävelyä loppuun.

Kuntoilija:
- Drillit + lenkki 45min
- Samat drillit, käytä aikaa 5min.
- Lisäksi lenkki 40min:
- Aloita kävellen ja lenkin lopussa pyri juoksemaan n. 10-25min yhtäjaksoisesti.
- Syke on tavoitteena pitää 60-80% maksimista

Pro:
- Drillit + lenkki 50min
- Samat drillit, käytä aikaa 5min.
- Lisäksi yhtäjaksoinen juoksu 40min:
- Aloita rauhallisesti, pyri ylläpitämään hyvää juoksutekniikkaa. Tavoitteena pitää syke 60-80% maksimista.
- Loppuun kävelypalautus 5min.

3 rounds
10/8 cal bike or row
0:30 couch stretch right leg
0:30 couch stretch left leg
5 empty barbell thrusters

5:00 to warm up thruster weight

Partner WOD
30:00 clock
20 thrusters 105/75
20 bar facing burpees

30 thrusters 95/65
30 bar facing burpees

40 thrusters 75/55
40 bar facing burpees

50 thrusters 45/35
50 bar facing burpees

Max calorie bike or row in remaining time

*1 person work 1 person rest. Swap as needed

4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

• On the bench press reps, we are looking to move our our estimated 1RM bench press. Fully recognizing that this is not something that we max often, an educated estimate is completely fair.

• On the glute bridges and hip extensions, athletes choice if we would like to weight these. Stimulus wise however, we are looking for the "giant set"... one large consecutive piece, without breaks inside any of the movements. Free to build in load after the first set as seen fit.