Warm up - 2 rounds:
- 200m run
- 20 OH Walking Lunges
- 15 HRPU
- 10 Ring Rows

Strength / Skill:
- 3x7 Bench Press

WOD - 20 AMRAP:
- 2 MU (2 PU + 2 Ring Dips)
- 4 HSPU
- 8 KB Swings (70,53)

In front of a clock set for 12 minutes:

• 1 minute of 115-lb. power snatches
• 1 minute of GHD sit-ups
• 2 minutes of 115-lb. power snatches
• 2 minutes of GHD sit-ups
• 3 minutes of 115-lb. power snatches
• 3 minutes of GHD sit-ups

Post reps for each set to comments.

Nopeat leuanvedot myötäotteella 1-2 min välein
8 x 1 toistoa

*tc 20min

3@barbell, 1@up to the maximum of the day, rest btw sets 2min

"Death by shuttle run"
Mark out a 10m Shuttle Run then complete:
Sprint 10m, increasing by 10m each minute until unable to finish
Note – you must touch your chest on the ground on each turn.
Rest 5min
Then complete 10 burpees every minute for 10min

EMOM 9'
1 burpee
20 d.u.

each round increase 1 burpee and 5 d.u.

Superkids

5 x 3 rinnalleveto

Ninjat

5 x 4 rinnalleveto

15 Min WOD;

Run 800m
50 Air Squats
40 Sit Ups
30 Lunges
20 Push Ups
10 Pull Ups
AMRAP Burpee

Note; Score is the amount of burpees!

Work on your C&J Tech. 50% OF 1RM C&J
3 Position Clean;
Hip
Above the Knee
Starting Position

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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SNATCH *tc 20min
3@barbell, 1@up to the maximum of the day, rest btw sets 2min

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CLEAN + SPLIT JERK *tc 20min
2x2x[1+1]@barbell, 1+1@up to the maximum of the day, jerk-%, rest btw sets 2min