3 rounds for time:
1,2 km hill trail run or 2000/1500 m row
40-30-20 med ball cleans 9/6 kg
20-15-10 dual DB push presses (15/10 kg)

A,
For quality:
Yoke Carry, pick load, 5x 15m
Sled Drag, pick load, 5x 15m

Heavy.

Superset movements if you like.

B,
Teams of 2 - for time:
100 Box Jump Overs, 60/50cm
70 Toes-to-bars
70 Back Squats,84/57kg
400 Double Unders

Partners work together to accumulate the work in any order they want.
Goal
Sub 18 mins.

C,
3 rounds for quality of:
12 Barbell Hip Thrusts, pick load
15 GHD Plate Muscle Snatches, pick load
35 Seated Mini Band Leg Curls

Barbell Hip Thrusts- moderate / heavy weight

Rest as needed between rounds.

3 x
AMRAP 4 min.
3 wall walk
6 toes to bar
9 USA swing@24/16 kg
27 double under
-rest 1 min. between the AMRAPs-

-rest 3 min.-

3x
AMRAP 4 min.
3 burpee pull up
6 box jump overs@60/50 cm
9 wall balls@9/6 kg
27 double unders
-rest 1 min. between the AMRAPs-

-rest 3 min.-

Until the 40:00 mark with a partner (6mins remaining)
One person is doing farmer carry, while the other person is holding a plank. Switch as needed.

Metcon (time)
”D.T.”
5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerks
65-70 % 1 rm push jerk

Accessory:

3 Rounds of:
20 DB. Bench press, alt. arms. (10/10)
10 Strict chin-ups
8 external rotation db

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

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

Block Jerk (Snakes n Ladders)

10 x 1 @ 80+% go every 2:00-3:00 between sets
– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Nämä clean & jerk tilalla samaan tyyliin.

SET A | 3 rounds:
6+6 1 1/2 split squat
8+8 KB knee lift

SET B | 3 rounds:
6-8 def deadlift
8-10 banded ab crunch

EMOM12:
1) ski
2) DDB box step over
3) DKB hang clean
4) wall squat hold + knee extension