3 rounds

1 min ski
:15 transition
:30 Bar Muscle Up
:15 transition

1 min row
:15 transition
:30 C2B pull-up
:15 transition

1 min bike
:15 transition
:30 Haging L-raise
:transition

333x3

333cal Row
333cal Ski
333cal Bike

20 MIN AMRAP

with a semi-heavy dumbell

• 10 Burpees over dumbell
• 10 Alternating Ground to overhead

Strength (push-pull - hypertrophy focus)

A) 4 working sets

Shoulder press
12-10-8-6 reps
- Moderate to heavy weights, but doable sets
8-10 Supinated barbell bent over row
- Use the same (moderate) weight each set

B) 3 working sets

16 alternating dumbbell bench press
- Moderate/heavy
- Hold non working arm at the top position
10-12/side landmine upright row
- Moderate/heavy loads

C) 3 sets
12-15 barbell rolling skull crushers
12-15 barbell drag curls

• On a running clock
• 000-1000
• 1 snatch high pull

• 1 hang power snatch

• 1000-2000

• Complete the following complex for max load

• 1 power snatch

• 2 hang squat snatches

• For Part 1 Start at 30% of your max snatch and work up to 50%.

• For Part 2 Make as many attempts as desired within the 10-minute window.

• Goal Technical practice and application. Percentages are based on your best power snatch.

• Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.

• When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.

• At the 10-minute mark

• Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.

• Athletes cannot drop the bar between their power snatch and hang squat snatch.

• Scaling

• Intermediate option

• Intermediate athletes can perform this workout as prescribed.

• Beginner option

• From 000-1000

• Practice the following complex with an empty bar or a light weight

• 1 hang snatch pull

• 1 hang power snatch

• From 1000-2000

• Work up to a heavy set of

• 3 hang power snatches

4x6
75-77,5% of 1 RM

Deadlift 2x14 reps

AMRAP 14 mins
Partner workout (you go, I go)
4 - 6 - 8 - 10…
Dumbell complex of the following :
4 Renegade row (2/2)+ 8 mountain climbers(4/4) @2x22,5/15kg
12-18-24-30…
Cal row

Rest 3 mins

Every 7 mins x 2 sets
20 Syncro DB alt snatch @22,5/15kg
30 cal row ( you, go, I go )
20 Syncro DB burpee @22,5/15kg
30 cal row
Remaining time is rest!!

3 rounds:

6-8 Knees to elbows
20 abmat sit-up
30s handstand hold

1min rest in between rounds

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt