For 20 minutes

• 1-rep-max front squat
• 1-rep-max hang power clean

3 x alkavalla 4 minuutilla

3 etukyykky, 75%->80% (nousevat painot)
3 boksihyppy

Tee kyykyt terävästi, siirry rauhassa boksille ja hyppää räjähtävästi

HOW FAR CAN YOU GO?

BUY IN 500m run

10 cal bike or 15 cal row/ski
20 m walking lunges
20 x kb swings
20 x burpee pushups

15 cal bike or 22 cal row/ski
25 m walking lunges
25 x kb swings
25 x burpee pushups

20 cal bike or 30 cal row/ski
30 m walking lunges
30 x kb swings
30x burpee pushups

500M run

20 cal bike or 30 cal row/ski
40m walking lunges
30 x kb swings
30x burpee pushups

15 cal bike or 22 cal row/ski
30 m walking lunges
25 x kb swings
25 x burpee pushups

10 cal bike or 15 cal row/ski
20 m walking lunges
20 x kb swings
20 x burpee pushups

tc 38min. Note: rotate cardio station each round

Heavy DT

1 x 9

3:00 Row @ easy
2:00 Air bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Jefferson curls
3 Skin the cats on rings
10 Table top pulses
+
Build to workout weight for the barbell moves
* few short sets (10-15) of double-unders between barbell sets
+
EMOM 3 @ workout weight
4 Deadlifts
3 hang power cleans
2 Shoulder-to-overheads
10 Double-unders

3 x alkavalla 4 minuutilla

3 etukyykky, 75%->80% (nousevat painot)
3 boksihyppy

Tee kyykyt terävästi, siirry rauhassa boksille ja hyppää räjähtävästi

For time

• 50 push-ups
• 50-meter front-rack walking lunge ♂ 115 lb ♀ 75 lb
• 50 push-ups
• 50-meter front-rack walking lunge ♂ 115 lb ♀ 75 lb
• 50 push-ups
• 50-meter front-rack walking lunge ♂ 115 lb ♀ 75 lb

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 power snatch + 1 low hang power snach +1 hang power snatch + 1 snatch balance + 1 ohs @35-50%
5x2 power snatch + 2 squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 4x4 reps@75-80-80-80% of 1rm
rest as needed bwn sets

Metcon
8-10 min emom of:
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg

add +2.5-5 kg to barbell from last time and repeat same times than last time. OR add 5-10kg to barbell and do the shorter ones.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-