A,
Hang Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Week 4

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For 3 cycles:
AMRAP in 5 mins of:
12/9 Bike Calories
6 Hang Power Cleans, 84/57kg
3 Bar Muscle-ups

Rest 1:30 between each cycle.
For each cycle restart the AMRAP.

Goal
Maintain the same rounds on each AMRAP

C,
Complete as many rounds as possible in 8 mins of:
Double Kettlebell Overhead Carry, pick load, 15m
10 L/10 R Kettlebell Figure 8s, pick load
15 Band Pull Aparts
10 Banded AbMat Sit-ups

Focus on quality of movement rather than rounds completed.

20min AMRAP:
500/400m x row/ski (ygig)
30s x plank hold (syncro)
20 x wallball (ygig)
30s x side plank (syncro)
20 x heavy kb swing (rx 24/32kg) (ygig)
30s x side plank (syncro)
20 x burpee (ygig)
30s x L-hang (syncro)

AMRAP 12. ( 1:30 work / 0:30 Rest )

30 Box Step-ups 24"/20"
30 Sit-Ups
30 Squat w / Kettlebell
30 Push-Ups

A,
7 rounds for quality of:
Bike, 3 mins
2 Front Squats, 85% 1RM

Bike / Row- RPE 7/10

B,
5 rounds for time of:
15 Dumbbell Burpees, 17,5/12,5kg
15 Dumbbell Squats, 17,5/12,5kg

Goal
Sub 13 min

C,
Stretch/Recovery:
:90 sec Pec Stretch/side
:60 sec Lying Leg Crossover Stretch/side
:90 sec True Hip Stretch/side

5 min Foam Roll/Smash trouble spots

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

EMOM 10
12-17 cal row
50 DU's

Partner workout

Skill Work
Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups

rx
For time with a partner:
20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

intermediate
For time with a partner:
20 synchronized burpees
20 rope climbs (3.6/3.6 m)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

beginner
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.

Score:
Total time

For Time:

10 Rounds

60/40kg

9 Clean
6 Front squat
3 Push-jerk

Time cap: 20min

5 strict ring dips + 8 dumbbell push-ups

Go every 3:00

EMOM 10
- Kyykky x 16 (8+8), kuula räkissä yhdessä kädessä
- Vauhtipunnerrus / työntö x 10 (5+5)

EMOM 9
- Heiluri x 20
- Rivekyykky x 10 (5+5)
- Tempaus x 10 (5+5)

EMOM 8
- Russian twist 40 sek.
- Russian sit up 40 sek.