EMOM 10:
Odd: 1 snatch drop ( use weight that allows you to be fast)
Even: 1 muscle snatch

5x
Snatch from blocks:
2 snatch (drop btw) + 1 OHS with 2s pause at bottom
Use moderate weight, go by technic and speed. New set every 2min.

Back squat:
6x6
Rest 3min btw sets.Use 75-80% of max. Hit all sets with same weight.

3 rds Accessory:
20 step dual kettlebell front rack lunges ( you choose load)
15-30 GHD sit-up
20-30 back extension

Warm up
3 rounds
1:00 ski (increase pace each round)
5+5 suitcase deadlifts
5+5 single leg RDL
5+5 single arm db hang squat clean
10 scap pull ups
10 ring row

Test workout movements and climb to clean weight before hitting short metcon :

"100 Front Racked Kettlebell Walking Lunge Steps (24/16 kg)
*Start the workout by performing 5 burpees.
**Perform 5 burpees every minute. "

B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 6 Burpees + 6 Chest-to-Bar Pull-ups
Minute 2 – 8 Push Press (135/95 lbs – taken from ground)
Minute 3 – 10 Walking Lunges with Kettlebells (32/24 kg KBs – farmer’s carry)

Pair workout
Station 1
Row for calories
Bike for calories
Station 2
Burpee box jumps
KBS 24/16
Station 3
Deadlift 100/70
Front squats 80/55
Station 4
Dumbbell snatch 20/15
Push ups

Eilinen/lepo

2 RDS:
02:00 STO 40/25
00:30 Rest
02:00 Hang Power Clean 60/40
00:30 Rest
02:00 GHD Med Ball Throw 6/4
00:30 Rest
02:00 Burpee
00:30 Rest

Lämppä: 10-15min
Farmers walk 20m
Kumpparilla 10 selkävenytys 10 rintavenytys
seinäpunnerrus
pystysoutu kumpparilla
WOD:
Kiertoharjoittelu
Pystysoutu (kumppari, levypaino, kahvakuula )
Ojentaja dippi levypainolla
vipunosto sivuille
lankku (lattialla tai kädet boxilla)
lantion ojennus

Shoulder Press 3-3-3-3-3
65-75-85-95-100

12min EMOM
1 x Clean + 3 x Jerk @ 50-60%
For Quality