2 Sets
1:30 cardio machine
7 muscle snatch (empty bar)
7 snatch grip push press (behind the head)
7 Box Jump with Step Down (24/20)
7 Bird Dogs R/L
-into workout prep-
3 Sets
4 Power Snatch (climb to workout weight, and do last at least last round with workout weight)
4 Box jump overs @50/60cm

Use one or two kettlebell
hang snatch
hang clean&jerk

3 rounds 1 min work / 30sec rest
row or ski
ab or bike erg
burpee box step overs
Keep the working effort about 70-80%

For time:
21-15-9
Deadlifts @100/70kg
DB Walking Lunges @2x22,5/15kg (total reps)

TIME CAP = 10:00

Extra:
Banded pull through 3 x 25, rest 60s

6x 90s Pystypunnerrus maasta:

1) 3 50%
2) 3 55%
3) 2 60%
4) 2 65%
5) 1 70%
6) 1 75%

4x 2min ON 1min OFF

A)
10 Seinäpalloa
6 Leukaa

B)
6 Viivajuoksua
6 Punnerrusta

AMRAP 15
9 Front Squats
9 Box Jumps
9 Toes-to-bar
9 Handstand Pushups

RX: 50/35kg
RX+: 60/40kg

Power Snatch
Build to a heavy 2 over 6 sets.
- Sets of 5,4,3,2,2,2

AMRAP 7 Burpee

AMRAP in 7 min,

Synchronized bar facing burpees

Prior to starting the workout, both athletes will need to create a long straight line on the floor and place their barbells perpendicular to and on the center of their lines. The workout begins with the barbells resting on the floor and the athletes standing tall. After the call of “3, 2, 1… go!” the athletes will begin the bar-facing burpees, with both athletes’ chests touching the floor at the same time. The workout ends once the clock reaches the 7-minute mark.

Every rep counts in this workout. The team’s score will be the total number of synchronized bar-facing burpees completed before the time cap. Each synchronized burpee will count as 1 completed rep.