With pair AMRAP40:
50/40 cal row
40m DDB overhead lunges
30 DB sit up
50/40 cal ski
40m heavy sled push
30 DDB thrusters
50/40 cal bike
40m broadjumps
30 devils press

For time

• 4 kettlebell snatches, right arm
• 4 kettlebell snatches, left arm
• 12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball

Complete as many reps as possible in 5 minutes of

• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs

Complete as many reps as possible in 5 minutes of

• Burpee bar muscle-ups

Complete as many reps as possible in 5 minutes of

• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Complete for time -YGIG

500m run together
1000m ski
100 x burpee to plate hops
100 cal echobike
100 x DB snatches
500m run together
1000m row
100 x wallballs
100 x KB swings
100 x v-ups

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
5x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
5+5x/side ALT SPLIT SQUAT HALO *plate

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: SPLIT SQUAT HALO

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TECHNIQUE
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH + DIP SNATCH
3x[1+1+1] SNATCH DEADLIFT + SNATCH from KNEE + SNATCH

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 4x1x[2+1+1]@60%, sn-%, rest btw sets 2min, example of rise 50-55%

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION
all pulls full foot/flat footed
*halting -hold this position for 2-3 seconds before returning the bar to the floor
*pull from pwr pos.- hold this position for 2-3 seconds before pull.
3x1x[2+2+3]@80%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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PAUSE BACK SQUAT + BACK SQUAT
pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
3x1x[2+3]@70%, bs-% / bw-%, rest btw sets 3min
example of rise 50-60%, *vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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video: HALTING SNATCH DEADLIFT

video: SNATCH PULL from POWER POSITION

video: PAUSE BACK SQUAT

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

Video: SIDE BEND *kb

Divide anyhow:
107 Pullups
107 Back squats

3 rounds of:
40 Flutter kicks
30 AMSU
20 Mountain climbers
10 T2B
Rest

2× 1+1+1@barbell, 1+1+1@up to 66-71%, jerk-%, rest btw sets 2min

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.

5 High box jumps
5 Plyo push-ups
5 Ball slams
5/side Single leg DB snatch
5-minutes Bike Erg @ easy pace