For time

• 10 rounds for time of
• 3 snatches
• 3 burpees over the bar

♀ 95 lb
♂ 135 lb

4 wall ball / t2b/hspu
2 wall ball / t2b/ hspu
6 wall ball / t2b / hspu
4 wall ball / t2b/ hspu
8 wall ball / t2b / hspu
6 wall ball / t2b/ hspu
10 wall ball / t2b /hspu
8 wall ball / t2b / hspu
12 wall ball / t2b / hspu
10 wall ball / t2b / hspu

Rest when needed.
Quality.
Raiser can be used hspu.6kg wb

Snatch & clean and jerk

A) Snatch, 20 x 2. lift every :30s @ 65%

B) Clean and jerk EMOM 12:
2 Power cleans & jerks @ 68%

C) Back squat EMOM 12:
2 Back squats @ 68%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
7 x 8 Banded CTB pull-ups

3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

Tall jerk 5 sets of 2 reps keep this nice and light - this will help with footwork for the spilt jerk

YouTube for tall jerk

Muscle clean 3 sets of 5 reps @ 6RPE (we did 5RPE last week) so heavier than last week

Hang clean - build to a heavy 1RM

Back squat - 5 sets of 3 tempo squats 5 seconds on the way down, 5 seconds on the way up @ 50-60% (again heavier than last week)

Additional extras -
Accumulate 3 minutes in a plank hold
Weighted lunges 3 x 8 reps on each side @ 7RPE weight
Calf raises either on a machine or stood on the end of a plate @ 7PE for 3 sets of 8 reps

A: Triple jump x8
B: Power clean 3-3-2-1-1
D: Weighted pull ups 3set
E: Strict chin ups 2xMax
F: Seated rows 2set
G: Cable forward leaning shoulder flys 2set
H: Db biceps curls 1xMax

INTERVALLIT 3 kierr. 40/20sek (12min)
- Heiluri vastuksella
- Kuulan kosketus lankussa
- A.k. taakse + kyykky
- Russian twist

AMRAP 10
- Am. heiluri x 12
- Maljakyykky x 10
- Rive+työntö x 8+8
- Burpee x 6

TABATA 4min
- Heiluri raskaalla (Russian swing)

“Core Gone Bad”, EMOM for 3 rounds:
1) Strict T2B or Dragon flags
2) Ab-wheels
3) AMSU
4) Plank hold
5) Rest

OPTIONAL COOL DOWN

ON A 10:00 RUNNING CLOCK...
Foam Roll or Stretch as Needed

For time:

200m row
5 box jump overs
5 db snatch 20/14kg

400m row
10 box jump overs
10 db snatch 20/14 kg

600m row
15 box jump overs
15 db snatch 20/14kg

800m row
20 box jump overs
20 db snatch 20/14kg

1000m row
25 box jump overs
25 db snatch 20/14kg

Q7AV

SQUAT CLEAN

Every 2min x3
6 squat clean @80%