3 x 3

EMOM 10:
1 split jerk ( focus on speed and technic, use blocks or rack)

EMOM 16:
1: 5 tng power clean ( use 70-75%, heavyish but with good technic)
2: 5 tng push jerk ( barbell from rack)

Front squat
5x3 ( pause 2s at bottom with each rep)
Rest 3min btw sets

3 rds accessory:
45-90s D-ball bear hug carry 150/100lbs
20-30m yoke/barbell/ dual kettlebell OH-carry
30m max load farmes walk
Rest as needed

• 100/75 Kcal for time of:
Assault Bike @ max effort

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

130 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 25 min
5 x 2 reps

2.Weightlifting
A. Clean from blocks (knee) + Jerk – (9 to 12) x (2+1) x 65-80%.

B. Power snatch – 2 sets TnG, then 2 sets DnG x (3 to 5 reps/set) @ 70-75%, rest 2-3m between sets.
25 30 35 35 kg

3.SPP
A. Wall ball – How many sets of 30 UB wall balls @ 9/6kg (20/14lbs) can you do in a 6-minute window?
Result: 3 sets

4.SPP (Conditioning)
A. CrossFit Games Open 15.1
9-minute AMRAP
15 Toes to bar
10 Deadlift @ 52.5/35kg (115/75lbs)
5 Power snatch @ 52.5/35kg (115/75lbs)
Result: 3 rounds
174/183

5.Cool down
5 min AB + TF

AMRAP 18:
30 Lateral Bar Burpee
30 Thruster 30/20
20 Lateral Bar Burpee
20 Thruster 40/25
10 Lateral Bar Burpee
10 Thruster 50/35

Warmup: (Late start)
10 HR pushups
10 strict T2B

WOD:
3 RFT
20 wallballs (14 lb, mid of stripe Rx)
20 HR pushups
50m farmer's walk (25lb Rx)

7:22 Rx

Run as far as you can in 16 minutes.
This one is for the big boys who hate running. You know who you are.

Hang snatch 3x50%, 3x60%, 2x70%, 2x80%, 2x1x90%

Tekniikat:
Etukyykky
Takakyykky
Seinäpallo