three sets of six reps

5 kertaa front squat, 50-60% FS maks.

8 - 8 - 8 - 8 - 8

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

4 x 5
Set every 3 min
3 rep reserve

Pause front squat:

• find 1RM using the following rep scheme and adding weight in every set warm up + 3-3-2-2-1-1(this should be your max lift)-1....

8x High Hang Snatch + Hang Snatch

• Work around 70-85% of max Snatch

Hang squat clean 5x3

1RM must be squat snatch otherwise it doesn’t count.
Warm-up
5x2 high hang light (empty bar)
3x3 snatch with a pause in the catch
Build gradually up in singles. Focus on perfect reps with full extension and strong catch positions.

Let's have some fun and ring that 🔔

Warm-up& mobility together, then set-ups & mini round.

Working for 40 mins 40secs on: 20 off
Ergo
Burpees
Step ups to box (upscale with 2xdb/kb)
abmat situps
10 Air squats + 10 push ups

Do 8 rounds on each station and then move onto the next. So erg x 8 rounds, burpees x 8 etc… ( the order may vary)

Steady conditioning, comfortable pace!

EMOM 5
Snatch DL
High pull
Power snatch

Rest 2 min

EMOM 5
3-pos Snatch

@ max 60% 1RM