STRENGTH:

EMOM 12

odd : 3x Front Squat
even: 6x Back Squat

WOD :

AMRAP 3

18x OHS
18x Lateral Burpees OTB
In remaining time max cal C2/AB

REST 3 MIN

AMRAP 3

15x OHS
15x Lateral Burpees OTB
In remaining time max cal C2/AB

REST 3 MIN

AMRAP 3

12 cal C2/AB
12x OHS
In remaining time max Lateral Burpees OTB

REST 3 MIN

AMRAP 3

9 cal C2/AB
9x OHS
In remaining time max Lateral Burpees OTB

20 DeadLifts
15 Front Squads
10 Push Press

10' Time Cap

EMOM 10
1 min : 3 x back squat 70-75%
1 min : 1 x front squat, same weight

SKILL :

3 rounds of :

8x Strict Dip
16x double KB Single leg deadlift

WOD :

In 5 min time window
500m row / 1000 m AB
In remaining time : SNATCHES
REST 1 MIN
In 5 min time window
500m row / AB
In remaining time : SNATCHES

RX: 40/30
SC1: 30/20
SC2 : 20/15 or PVC

WOD :

TEAM OF 2 :

EMOM 10

A. 10X Hang Squat Clean
B. 12x HR Push Up

DIRECTLY INTO :

AMRAP 10
A.
6x C2B
3x Devil Press
6x Pistol Squat
B. DL Hold

Total 105min

3 sets of:
Row 200m
10 wall ball
10 box jump
5 pull up

Skillwork: BMU practice for 15 min, 6 sets, best yellow band

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs) = 35 kg > skaalattu 30 kg, 20" box
Result: 21 reps
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups
Result: 31 reps, alternating grip

E. 500m row

• 12 Min AMRAP of:
Plyo Box Jump Ups (75/60 cm) 7 reps
Two-Arm KB American Swing (32/24Kg) 14 reps
Double Unders 28 reps

3-5x5 (72%)

Hiking

10x3
75kg