3 Rounds, nasal (nose) breathing only (in + out)

30/20 calorie Echo Bike
20 Hand-to-hand Russian swings
10 Wall-Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

New cycle - week 1 so % start low for new movements

Snatch primer with empty barbell
3 snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 snatch balance
3 snatch

Yo-Yo snatch - YouTube link below
2 @ 60% of max snatch
2 @ 65%
2 @ 67%
2 @ 70%
2 @ 73%

Snatch pull
2 @ 90% of max snatch
2 @ 95%
2 @ 100%
2 @ 100%
2 @ 105%

Back squat
5 x 2 @ 85%

Optional accessories
2 rounds
50ft farmers walk (heavy)
2 Turkish get up (1 each side)
1 min sandbag hug

"Fight Gone Bad"
3 rounds EMOM for reps:
1) Ski
2) AMSU
3) Goblet squats
4) K2E
5) Rest

Deadlift

• 3 Reps @85%

*rest 2min

• 3 Reps @90%

*rest 3min

• Max Reps @75%

Metcon

6 Rounds For Time:

• 3 Wall Walk
• 6 Heavy DB Snatch @25-30kg
• 9 Cal Echo Bike

Accessories

A) 3x For Quality:

• 45/45s Copenhagen Plank
• 45-60s SB Bearhug Hold

B) 3x For Quality:

• 10/10 KB Side Bend
• 20-30 Russian Twist w/plate
• 10-15 Strict T2B/Knees to Elbows

AMRAP 10 x 3 sets
300/250m row/ski/ 600/500m bike
20 wall ball
10 Double DB Hang Cl & Jerk
5 Burpee box jump over

Goal : 3+ rounds

Rest 2 mins between

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas!
4x[4+5-8 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks

EMOM 18
1. 6 deadlift
2. 5-10 strict pull ups
3. 10m DB/KB walking lunge

Working 12 Minutes of Power Snatch Singles ( RIR 1-2 )

AMRAP 15:
6x Wall climb (YGIG)
12x KB Goblet squat (Sync)
18x Burpees (YGIG)
24x KB Swings, US (Sync)
30x V-Ups (YGIG)

-1min break in between rounds

For time of
2000m row TT