5-10min Row/Bike/Ski/Run
Then 2-3 rounds:
3 Skin the cats
20m Overhead walking lunge
(with 10-20kg plate)
8 GTOH (with 10-20kg plate)
5 Burpees on plate

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2 rounds of Banded shoulder
flow

Warm-up:

3x
15/12 Calories row
10 Hang muscle snatches
10 Overhead squats
10 Snatch grip press behind the neck
20 Starfish crunches
5 Box jumps

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Snatch & Clean and jerk

A) Snatch

2 x 3 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

B) Clean and jerk

2 x 2 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

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C) Back squats

Back squats
2x6 @ 65%
2x6 @ 68%

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D) Bonus:

5 x 12 Strict banded pull-ups

3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

Core:
5 x 1:00 min Sandbag bearhug hold

Every 2min x 8

A) 4-4-4-4 bench press (pause rinnalla)
B) 4 strict pull up

5 Rounds for quality and min rest

100 Double-unders
100m Farmers walk, heavy KB’s/DB’s

Etsi itsellesi vauhti, jolla voit mennä koko harjoituksen läpi alusta loppuun. Mene taas hengityksen ehdoilla ja pyri vakioimaan se liikkeen mukaisesti. Muokkaa DU määrä siten, että se veisi aikaa enintään 90s. Tarpeen mukaan sinkkuina. Farmarikävelyn paino siten, että saat nipinnapin käveltyä matkan loppuun. Yleensä tämä meinaa sitä, että ensimmäiset kierrokset tuntuvat jo, mutta “melko varmasti” tulevat loppuun asti.

10 wallballs
5 push-ups
8 toes to bar

1: 45s ergo
2: 10 alternating db snatch
3: 45s ergo
4: 10 thruster
5: 10 box jump overs

2-3sets:

8+8 seated press
30+30m s.a farmer carry

EMOM x 12 MINUTES
MIN 1 - 4 Burpees + 3 Shoulder to Overhead @60/43kg
MIN 2 - 4 Burpees + 4 Shoulder to Overhead
MIN 3 - 4 Burpees + 5 Shoulder to Overhead

Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the beginning.
RPE 8-10

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY*
10 Prone Ts
10 Prone External Rotations
10 Prone Snow Angels
-Rest as Needed b/t Sets-
Use small, LIGHT plates.

A: Clean pull max.
B: Power clean+ hang power clean + double split jerk 3x4
C: Power snatch+ double hang power snatch 3x3

1@climb to the maximum of the day, rest 2min