3 rounds @ steady pace

5 Windmills e/side
4:00 Assault bike
5/side Strict high pull
4:00 SkiErg
5 e/side Poliquin step-down
4:00 Row
5 Jefferson curls – KB or empty barbell

5 sets:
10 Pull-ups
10 DB Bench Presses 2x22,5/15kg
20/16cal Row
- 2min Rest btw sets

10 Min AMRAP
15 Snatch Balance 45, 65, 65
8 Pull Ups (kipping)
2+9

Run 1.5 mile at 9:45 pace
swim 20 min
circuits on way back every .10 mile
6:45 pace on the run intervals

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
5x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
5+5x/side ALT SPLIT SQUAT HALO *plate

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: SPLIT SQUAT HALO

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TECHNIQUE
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH + DIP SNATCH
3x[1+1+1] SNATCH DEADLIFT + SNATCH from KNEE + SNATCH

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 4x1x[2+1+1]@60%, sn-%, rest btw sets 2min, example of rise 50-55%

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION
all pulls full foot/flat footed
*halting -hold this position for 2-3 seconds before returning the bar to the floor
*pull from pwr pos.- hold this position for 2-3 seconds before pull.
3x1x[2+2+3]@80%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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PAUSE BACK SQUAT + BACK SQUAT
pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
3x1x[2+3]@70%, bs-% / bw-%, rest btw sets 3min
example of rise 50-60%, *vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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video: HALTING SNATCH DEADLIFT

video: SNATCH PULL from POWER POSITION

video: PAUSE BACK SQUAT

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

Video: SIDE BEND *kb

4 Rounds For Quality

• 10-15x Floor Press
• 15 Banded Face Pull
• 10/10 KB Side Bend

WU:
Can't rember

WOD:
5 rounds
400m run
15 OHS (did 35 lbs bc shoulder, did 4th set and half of 5th set as front squat)

17:10?

Warmup:
5 min flight simulator
2 rds
10 med ball cleans (14)
10 behind the head presses (30)

Strength
Clean and Jerk 1RM max = 105

WOD:
Sobrina Complex
5 rounds for time
1 deadlift (80% clean and jerk max = 85)
3 high pull shrugs
1 squat clean
2 jerks
3:43

2nd WOD:
Jackie
1000m row
50 thrusters (35 rx)
30 pullups (black band)
10:41

Warmup
2 rds
400m run
20 squats
10 pushups
5 pullups

WOD:
Hotshot 19
6 rds
30 air squats
19 power cleans (95 rx....did 65)
7 strict pullups (strict w/purple band
400m run
36:10

EMOM 6 @ increasing pace
1) Row
2) Air bike
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 V-ups
10 Handstand shoulder shrugs
+
2 Rounds
8 DB strict presses @ light
5 Prone PPT pulses & hold last rep (10-sec)
3-5 Pike compression slides
10m Seal walk
+
Build to workout weight for both lunges
Practice a few sets of toes-to-bars, HSPU variations and GHD sit-ups between weights.
+
@ workout weight
6 Toes-to-bars
8 FR walking lunges
4 Strict HSPU
8 GHD sit-ups
8 BR walking lunges
2 Wall-facing HSPU