4 sets × 5 reps

Go every 2:00

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

RestDay!

2:00 easy bike or row
10 passthroughs
10 good mornings

WOD prep
EMOM x 8
Min 1: 5 deadlifts (increasing in weight each round)
Min 2: 8 box step ups + 5 Knees to elbow

WOD
4 Rounds
10 deadlifts 225/155
5 burpee box jump overs 24/20”

Rest 1:00

4 rounds
10 TTB
15 cal row

Rest 1:00

4 rounds
4 deadlifts 325/205
5 burpee box jump overs

Rest 1:00

4 rounds
10 TTB
12 cal bike

New cycle - week 1 so % start low for new movements

Snatch primer with empty barbell
3 snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 snatch balance
3 snatch

Yo-Yo snatch - YouTube link below
2 @ 60% of max snatch
2 @ 65%
2 @ 67%
2 @ 70%
2 @ 73%

Snatch pull
2 @ 90% of max snatch
2 @ 95%
2 @ 100%
2 @ 100%
2 @ 105%

Back squat
5 x 2 @ 85%

Optional accessories
2 rounds
50ft farmers walk (heavy)
2 Turkish get up (1 each side)
1 min sandbag hug

EMOM for 4 rounds:
1. MB over shoulder
2. Plank hold
3. Alternating DB snatch
4. Rest

22.3 Open workout

4 rounds
12-15 goblet squat
12-15 push up
10 plank shoulder taps
10+10 one arm ring row

FOR TIME
21-15-9
RING DIPS
DOUBLE KB THRUSTER 24/16-16/12
*EVERY ROUND 20/15 CAL BIKE OR 30/24 CAL ROW