Find 1RM of

Power snatch

A1. 8-minute AMRAP
500m Row
9 Burpee pull-ups
12 DB thrusters @ 2 x 22.5/15kg
15 Toes-to-rings

A2. 8-minute AMRAP
1000m BikeErg
9 Devils presses @ 2 x 22.5/15kg
12 Pull-ups
15 Box jump overs, 24/20″

Rest 4:00 b/t intervals

Flow. A1 – A2 – A1 – A2

Feel. These are intended to be hard intervals that are still sustainable for the 8 minutes and can be repeated on 4 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pick tough paces on the row and bike to begin each interval, but where you can still get right to work on the next movement. Move through the remaining movements with minimal rest and transition time, taking quick breaks only if needed in order to sustain your pace.

Warm-up

3:00 BikeErg
3:00 Row
+
2 rounds
5 Inchworms
10 Death marches
5m/side KB front rack duck walk
10 Scap rolls
+
2-3 rounds @ increasing pace
2 Burpee pull-ups
3 DB thrusters
4 Toes-to-rings
2 Devils presses
3 Pull-ups
4 Box jump overs
1:00 Row/BikeErg after each round (alternate)

3 sets of:

1 tempo halting snatch pull + power snatch

Set 1: @60% 1RM power snatch
Set 2: @65%
Set 3: @70%

25 Minutes :

3-5 Weighted Chin-Ups
after each set 3:00 Light Cardio

2 Rounds for time

500m Row
15 Overhead squats @ 61/43kg (135/95lbs)
21 Toes To Rings
500m Row
15 Power clean and jerks @ 61/43kg (135/95lbs)
21 Chest-to-bar pull-ups

Time cap. 24:00

Overview. A long mixed piece. The workout alternates between midline / stability block (Run/OHS/GHD) and a power/gymnastics one (Run/PC&J/Pull-ups). Overall volume: 2000m rowing, TTR, 42 C2B, 30 OHS and 30 PC+J. Smart pacing on the runs and managing yours sets is the key.
Strategy. Hold a steady threshold pace on the rows (do not sprint the first one just to fade on the next one). You want to make a smooth transition to the barbell after each row. Take a breath and pick the barbell up for your set. Aim to keep the OHS unbroken if possible or no more than 2 sets (if the weight is heavier than what you could do for 15 unbroken reps, adjust the weight down). On the TTRs, we are looking for a steady rhythm for an unbroken set.
The 2nd part will be higher heart rate. Quick singles on the PC+J (drop, reset) are likely better than touch-and-go sets here to save the grip for the chest-to-bars. If you’re very confident, you can always mix sets and singles here. Break the chest-to-bars as needed to avoid getting stuck. If you had reasonable pacing on the rows on the 1st round, you should be able to hold close to same pace on the 2nd round.
Instructions.

Debrief. Take 2–3 minutes after the workout to reflect
– How did the different movements feed into/affect the other ones?
– Did you maintain a consistent pace on runs or did you slow down significantly in the 2nd round?
– How were your set breakdowns and rests between sets?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Alternate rep schemes → reduce barbell reps to 12 / reduce GHD and/or C2B to 15 or 12
OHS/PC+J → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
Toes-to-rings → ab-mat sit-ups
Chest-to-bars → Regular pull-ups → Jumping pull-ups → Ring rows

LÄMMITTELY
Kiertoharjoitus - 2 x 45s./20s.
1. Uimari
2. Pull over kp (jalat mukaan)
3. Seinällä pystypunnerrus
4. Rullan päällä kuminauhalla veto ylhäältä
5. Käden avaus kylkimakuulla vk

n. 60-90s./liike
- Roikkuminen
- Renkailla rintakehän avaus
- Boksilla rinnan alaspainallus
- Kylkimakuulla ristikkäisten raajojen ojennus

VOIMA
3 x 12 rengassoutu
Lepää 60-90s. sarjojen välissä

HIIT 1
3 x 30s./15s.
1. Tempaus vuorokäsin kp
2. Lankku (+jalkojen avaus)

HIIT 2
3 x 30s./15s.
1. Stepperin/boksin ylitys
2. Jalkojen siirto kk yli

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#
In 3 minutes, perform 20 box jump overs and then as many power snatches as possible. In 1 minute, take note of score, increase the weight on the barbell, and rest in any remaining time. Then, perform the next 3 min AMRAP. Score is total number of snatches completed. Goal: 80 (25/22/18/15).

Front Squat

6 x 2 @ 80%

Bench Press

6 x 2 @ 80%