Käsinkävely

5 rounds for time:
5 HSPU
5 Ring dips
5 DB Pushups
5 DB presses

Snatch

A) Build Up Tp Days Heavy

• 3 RM Power Snatch

B) E3MOM X4-5

• 3 Power Snatch + 3 Low Hang Power Snatch
• 3 High Hang Power Snatch

*TnG
*Find Days Heavy

C) Snatch Pull

• 3x3 @110%

Metcon

EMOM 20

1: 20 GHD
2: 12 Cal Echo
3: 10 DB Hang Clean + AMRAP: bMU (2x35lbs)
4 Rest

Accessories

4 Rounds For Quality:

• 20/20m Mixed Rack KB Carry (farmer + oh)
• 10-15 Heavy KB Swing
• 10/10 KB Side Bend

Yoke carry max effort for any distance.

-100 Pull-up
-200 Push-up
Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

20 min AMRAP:
• 20 m Dumbbell Farmers Carry 35/20#
• 8 Dumbbell Bench Press 35/20#
• 8 One-arm Dumbbell Row 35/20# Right
• 8 One-arm Dumbbell Row 35/20# Left
• 20 cal Row
Use two dumbbells 35 lbs each for men, 20 lbs each for women. For the farmers carry, while holding both dumbbells, walk out 10 meters (13 steps), turn around, and then 10 meters back for a total of 20 meters (26 steps). Goal: complete 6 rounds

Front sqauat 10 x 1

1min

AF WEEK 22, Day 2

CONDITIONING:
For time:

3k Run
30 Burpee Pull-Up
2k Run
20 Burpee Pull-Up
1k Run
10 Burpee Pul-Up

RPE 4-5. Target: sub 37min. Time cap 60min.
This is our longest metcon of the week. Push the pace with the
runs and be consistent with your burpee pull-ups. Strong finish in
the last run.
Tailoring Options:
Run: go for 2k-1,5k-1k
Burpee Pull-Up→ Low bar burpee pull-up

6 sets of tomfoolery

• @100%

3x3 sets of Shenanigans
- @100%

8 min E2MOM:
• 8-6-4-2 Front Squat
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs