Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

GRT(20)
200m run
6 push ups
6 reverse flys
Complete five rounds
rest for thirty seconds after each round

Finisher
100 bicycles
1:00 hamstring stretch

4 rnds, 20s. each, 10s. rest b/w
face to wall handstand
Scoop to Hollow
Banded step back lunge L
Banded step back lunge R

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

Snatch Of the blocks
4 reps each set
Set 1) 70%
Set 2) 75%
Set 3) 75%
Set 4) 77.5%

Alkulämmittely ja mobility

Rive

21-15-9
Mave
Tangon yli burpee

Loppuvenyttelyt

Every 90 seconds for 36 minutes at consistent pace (4 sets):
Station 1 – bike for calories
Station 2 – 60 s of double unders
Station 3 – 20 KB swings
Station 4 – row for calories
Station 5 – 10-15 box jumps (24″/20″)
Station 6 – rest

EMOM x 4mins

1-4mins: 15/10 TTB
5-8 mins: 10 DB box step overs 50/25
9-12 mins: 40 dubs
13-16 mins: 12/8 cal bike or row

“Open 20.3”
21-15-9 reps for time:
Deadlifts
HSPU / HS walk

STRENGTH
Strict Press
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 8 of 9

(Score is Weight)

Complete as much as possible in 20 minutes of:

• Reps of body-weight bench press
• Feet of legless rope climb (from seated)

Warm up
2 rounds
200m row or run
10 pvc pipe passthroughs
10 pvc pipe OHS
10 good mornings

Then 2 rounds with empty barbell
5 muscle snatch
5 power snatch
5 OHS

Snatch + OHS
E2MOM x 6
1 power snatch + 2 OHS
Increasing weight for quality

Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(25)
WRK for 25:00
100m suitcase carry(switch hands at 50m)
16 heavy jump rope
12 straight leg deadlift-two seconds down/up
kb/db/barbell
8 pull ups/ring row/upright row(choose)
100m run

Finisher
50 russian twist
1:00 samson stretch