A,
1 Snatch, pick load

Every 1 min for 15 mins.

Complete as:
3 Snatch Waves; each wave is 5 mins long

Start at 75% 1RM on the first min and add 5kg each min, reset each round.

B,
In 5 mins, for max reps of:
50 Wall Balls, 9/6kg
max reps in remaining time Bike Erg Calories
-- Rest 2 mins --
In 5 mins, for max reps of:
50 Bike Erg Calories
max reps in remaining time Wall Balls, 9/6kg

Goal: 50 Calories & 50 Wall Ball

C,
"Flight Simulator"
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under

Each set must be performed unbroken before you can move on to the next.

Goal: Unbroken

Snatch Balance + Jumps
4 x E3M:
4 Snatch Balance @ 80-85% of snatch 1RM
5 Knee Jump

5 rounds for time:
• 6 Front Squats 135/95#
• 6 Bar Muscle-ups
• 200 m row

Warm Up
2 rounds
1 min ski or row
1 min ab or run
4 inch worm
8 walking lunges + twits
8 wb goblet squats
8 db snatch @light weight

Metcon
Emom 20
1) Ski or row x 45 sec
2) wall ball shots x 8-12 reps
3) Air Bike or run x 45 sec
4) db snatches x 8-12 reps

Accessory Work
3x15 toe up rdl with dumbbells
3x12/12 single arm seated kb press @8-12/12-16kg
rest as needed

1) HS against the wall 3x48s
2) Partner assisted ring Mus or Ring row MU 5x2

Voima
E3MOM, 4 rounds
6-10 ring row
-haastava kulma

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

Pull-up with extra weight

WARM-UP



3 rounds of:
:45s bikie erg
5 Upright rows
5 Overhead squats
5 Snatch grip sotts press behind the neck
5 Low hang snatches
:45s row erg
3 Burpees
3-5 Chin-ups
3 High box jumps

---

SNATCH

Snatch,
3 sets of 2 @ 86%
2 sets of 2 @ 90%
Percentage of snatch 1RM
Lift every 2:30

---

CLEAN AND JERK

Clean complex: (Clean pull + Hang clean + Front squat + Clean + Jerk)

3 sets @ 86%
2 sets @ 90%
Percentage of C&J 1RM
Lift every 2:30

---

BACK SQUAT

4 @ 85%
3 @ 88%
2 @ 90%
4 @ 88%
3 @ 90%
2+ @ 93%

Max reps on the last set of back squats.

---

(OPTIONAL) BONUS

Accessory work:

3-5 rounds of:
3-6 Strict weighted pull-ups
8 Seated Z-press with barbell
15 Banded glute bridges
20 Alternating leg V-ups
15 Spanish squats
15 Hip extensions on GHD
Not for time

OR

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 14/11 Calories ski erg (:45s)
2) 6 Touch and go snatches @ 40-50% (:30s)
3) 50 Double-unders (:30s)
4) 5-7 Burpee pull-ups (:30s)

Lämpät ~10 min

Sumomave 4x8x50 kg - aika sopiva
Askelkyykky levytanko 3x10x15 kg - kevyt
Yhden jalan mave KP 4x8x7 kg - kevyt
Bulg. kyykky KP 3x8x7 kg - sopiva

A: Ring pull ups pronated 3x8
B: Ring chin ups Supinated 3x8
C: Powell raises 2set
D: Forward leaning Db flys 2set
E: SA Kb rows 3x10
F: Supinated Db biceps curls 2xMax