Complete as many rounds as possible in 20 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 thrusters, 95 lb.

40 min AMRAP

Joka alkava 2 min

*200/300 m soutu tai hiihto
*30 kahvakuulaheilautusta
*25 tuplanaruhyppyä
*20 slamball-heittoa
*10 boxin yli burpeeta

4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality

4 Seiza squat sits
30m KB overhead carry
20 Banded pushdowns
10 Alternating Landmine cossacks

EMOM 30min
1 cluster @50/35 (squat+clean+thruster)
add 1 rep more every round

Strength

Hang Snatch singles (volume by coach)

Total 120 min

3 sets of:
10 box jump, 5 OHS, 200 m row, 10 lunges

BMU practice for 10 min

A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed
Build over the course of the six sets to your heaviest drop snatch.
25 27.5 30 32,5 35 35

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
(Last performed on August 11, 2014.)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

D.
Three rounds for time of: > easy pace
12 Toes to Bar
12/9 Strict Handstand Push-Ups >
kipping, 4 x abmat + 10 kg plates, 5 x abmat
6 Overhead Squats (185/125 lbs) = 57 kg > 35 kg

Results: 5.17, 6.44, 6.35 = 18.38

Clean & Jerk
Double at 60%
Double at 70%
Double at 75%
3 Singles at 85%

Olkapäiden venyttely kumpparilla:

Ojentajat, lavat, rintalihakset

Overhead Squat (% Squat snatch)

2x5x80%
1x3x85%
1x3x90%
1x2x95%

3 ROUNDS
50 wall ball shots
40 sit ups
30 pull ups
20 push ups
10 deadlifts @50/35