Amrap 4
24 cal bike erg
24 alternating dumbell power snatch 24 kg
24 thrusters 35kg
Rest 4'
Amrap 4
18 cal bike erg
18 alternating dumbell power snatch 24 kg
18 thrusters 35kg
Rest 4'
Amrap 4
12 cal bike erg
12 alternating dumbell power snatch 24 kg
12 thrusters 35kg

EMOM x 6 MINUTES
MIN 1 - 5 Slow Kang Squats + 10 Alt. 90-90 Hip Rotations
MIN 2 - 10 Alt. Bird Dogs w/:02 Pause
MIN 3 - 10-15 Wide Grip Barbell Curls

WOD: "badger" 3RFT
30 squat clean@40/30
30 pull ups
800m run

Wod: in memory of our good friend Graig Jackson Wilcox, pace this Wod from the start use run as active recovery.

2-3sets

10+10suitcase deadlift
10+10 Db row

A,
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
In 12 mins, for max reps of:
30 Rope Climbs
max reps in remaining time Bench Press, 70% 1RM

C,
For distance:
Sled Drag, pick load: 1x 15 mins

120 min
WU for 20 min

1.MU
- Drills
- MU 5x1 + 10x2

2.Squats
A. Back squat
5x70 % 62.5
5x80 % 72.5
2x85 % 77.5
3x90 % 82.5

B. Front squat
6x65 % 52.5
6x75 % 55
6x80 % 65

New set every 3 minutes

Tempaus Ladderi käsipainolla:
50-40-30-20-10
-välissä juoksu

Rest day, total workouts of the week 6 hours, x 4
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 2, 120 min
Upper body strength -
Squat - 1690 kg

Gymnastics
MU - 20
BMU -
BFLY - 50
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 1/7
Avg. time to bed - 23:20
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2580

1A) Weighted ring dips 3x2x75%
1B) Side to side push ups 3x6

Power clean 3x6

80%

6 high box jumps between sets