6x8min (48min)
1.) Upper body

• 10 crab extension

• 5 downdog+cobra+scorpion

• 5+5 wall lunge rotation

• 10 banded pull apart

2.) Core work

• 10+10 hollowrock+superman

• 5+5+5 cat&cow + side to side

• 10 plank hold rotation

3.) Lower body

• 10m dragon walk/ cossack walk

• 10 90&90 switches + hip open

• 5+5 box step down

• 5 downdog+ pigeon

For time

• 2,000-m row
• 60-m handstand walk
• 5 legless rope climbs, 15 ft.
• 1,000-m row
• 40-m handstand walk
• 4 legless rope climbs, 15 ft.
• 500-m row
• 20-m handstand walk
• 3 legless rope climbs, 15 ft.

Scaling

This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.

Intermediate Option

For time

• 2,000-m row
• 40-m handstand walk
• 3 legless rope climbs, 15 ft.
• 1,000-m row
• 25-m handstand walk
• 2 legless rope climbs, 15 ft.
• 500-m row
• 15-m handstand walk
• 1 legless rope climbs, 15 ft.

Beginner Option

For time

• 1,000-m row
• 40-m bear crawl
• 3 rope climbs, lying to standing
• 500-m row
• 25-m bear crawl
• 2 rope climbs, lying to standing
• 250-m row
• 15-m bear crawl
• 1 rope climb, lying to standing

1:00 Banded Hip Flexor Stretch ( Each )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( each )
1:00 Squat Hold

Me tehää nyt semmonen

800m juoksu
50 kyykkyä
40 snatch db
30 power clean + push press

800 m juoksu
40 kyykky
30 snatch db
20 power clean+ push press

800m juoksu
30 kyykky
20 snatch db
10 powerclean+ push press

W45+: 30kg bar, 14lbs wb, 50cm box
Time cap 13min

Part A:
21 - 15 - 9
Clean (anyhow)
Box jump (6m apart from bar)

Part B (immediately after):
36 - 24 - 12
Wall ball
8 shuttle runs (6m)

SNATCH PYRAMID

Every 90s

1x3 @80%
1x2 @85%
1x1 @90%

1x3 @85%
1x2 @90%
1x1 @95%

3x1@100+% pal 2min

For time:

100m

TC 10

15 min

• 7 Burpees
• 7 abmat situps

30s Pass Trough
30s Around Worlds ( Right )
30s Around Worlds ( Left )
1:00 Lat Stretch ( Each )
5 x 20 sec Free HS Hold Practice