On The Minute x 30 - 40 ( 6 - 8 Rounds )

Minute 1: Echo Bike Calories
Minute 2: Kettlebell Swings 24/16kg
Minute 3: Ski Erg Calories
Minute 4: Burpees to Target 6"
Minute 5 Rest

RestDay!

Partner workout
For Time:
100 x Overhead squat (20/ 15 kg)
Ski 12/ 9 cal
100 x Hang snatch (25/ 17,5 kg)
Ski 12/ 9 cal
100 x push press behind the neck (30/ 20 kg)
Ski 12/ 9 cal
100 x Front rack lunge (35/ 22,5 kg)
Ski 12/ 9 cal
100 x Thruster behind the neck (40/ 25 kg)
Ski 12/ 9 cal
100 x Zercher squat (45/ 27,5 kg)
Ski 12/ 9 cal
100 x deadlift (50/ 30 kg)

Both row 12 or 9 cal

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 79% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @79%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

---

Skull crusher, 4 x 12

---

Reverse hyper, 4 x 15

---

3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold

Big focus on snatch today, snatch high pulls to start to ensure we are hitting maximal extension

Snatch high pulls
4 x 3 @ 100% of 1RM snatch

Snatch
Build up to 60% with 3s and 2s then
1 @ 60%
1 @ 70%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

Tempo front squat (3 sec on the way down, 1 sec pause in the bottom and controlled on the way up)
5 x 3 @ 60% of 1RM front squat

Push press
3 x 3 @ 70%

Optional accessories
3 x 20 GHD sit ups
3 x 20 prone hamstring curl
3 x 20 front rack walking lunges

Workout
Warm-up: Leg swings, knee hugs, calf stretch, grab foot behind alternating, 200 m jog

o Run: 2.5 mile (fast pace)

o Cool Down: Walk 200 meters
o Core Work: 3 rounds
15 x Supermans
30 x Plank hold Knee to Elbows
60 x Flutter Kicks

5-10min Row/Bike/Ski/Run
3-4 rounds:
10 Banded face pull
10 Banded good morning
10 Banded press

---

Banded shoulder flow

WOD

With Partner
Row Distance 43 minutes , moderate pace.
Change every 500m, after change perform 1 RNDS. "Cindy"

“BOOM BOOM POW”
For Time:
30 Pack Rack Thrusters
30 Burpees
150 Double Unders / 225 Line Hops / 225 Single Unders

4 rounds :

12 Triceps Press w/ DB
10 + 10 One Arm Banded Row

Rest 2:00 Btw Rounds.