10min easy pace bike

6-8rounds:

90s ON / 30s off
1) bike
2) row
3) ski
4) echo

10min easy pace bike

Target PK 1-2

WARM UP + TECHNIQUE 10-15min

--

TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min

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POWER SNATCH ABOVE KNEE
4×2@RPE7 *3 quality reps reverse pal 2min

--

SNATCH ABOVE KNEE + OHS
4×2[1+2]@RPE8 *2 quality reps reverse pal 2min

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POWER CLEAN ABOVE KNEE + POWER JERK
6×2[2+1]@RPE8 *2 quality reps reverse pal 2min

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REBOUND SPLIT JERK
3×3@barbell pal 2min

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3-POSITION PAUSE SNATCH PULL *2cm floor + knee + power position
3-4×3@+5kg today best snatch pal 2min

WITH PAIR YGIG

AMRAP 14:
20x KB Deadlifts (32/24kg)
20x Wallball (9/6kg)
20x Burpee box jump overs
20x KB Swings (32/24kg)
20x Wallball Situps (9/6kg)

WARM UP + TECHNIQUE 10-15min

--

TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min

--

POWER SNATCH ABOVE KNEE
3×2@RPE7 *3 quality reps reverse pal 2min

--

SNATCH ABOVE KNEE + OHS
6×2[1+2]@RPE8 *2 quality reps reverse pal 2min

---

REBOUND SPLIT JERK
3×3@barbell pal 2min

--

POWER CLEAN + CLEAN ABOVE KNEE + SPLIT JERK
3[1+2+1]@RPE8 *2 quality reps reverse pal 2min

---

3-POSITION PAUSE CLEAN PULL *2cm floor + knee + power position
3-4×3@+5kg today best jerk pal 2min

Partner AMRAP 25
YGIG, divide reps anyhow

200m run (both)
40 KBS @24/16kg
30 wall ball @20/14lb
20 burpee no jump
rest 1min after each round

RPE 7-8

Every 10 mins x 4 sets:

A.
50 double unders
750/600 m row
40 air squats
20 alternating single DB snatches
15 box jumps

B.
400/350 m ski
20 m med ball lunge walk
15 v-ups
20 m med ball lunge walk
400/350 m ski

2 sets per stations. Time cap 8 minutes per station.

For time:

7,5k Row
5k Bike

Split as desired. First row then bike.

TC 48

AMRAP 25
In teams of 3, YGIG, divide reps even

200m run (all)
30 KBS
30 wall ball
30 burpee no jump
rest 1min after each round

A: power snatch + drop snatch + squat snatch 8x1, increasing weight

B: squat snatch 3x2 @heaviest complex weight

C: hip squat clean + hang squat clean + squat clean + split jerk 3x1 @75-80%

3 - 4 sets:

a) Ring Plank 60-90 sec.
b) 8 - 12 High Lateral Box Step Down ( Each Leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly