Max effort power snatch
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

"Metcon (quality)

2 Rounds of:
4:00 min light
3:00 min moderate
2:00 min hard
*Bike erg

Rest 2:00 min

2 Rounds of:
4:00 min light
3:20 min moderate
2:00 min hard
*Row erg"

6 sets
2 x Power Clean + 2 x Front Squat; go every 1:30

• Add weight for the first few sets and then hold consistent.
• Aim for a small increase on last week if possible

1. 2 Legless RC OR 5 ring pull ups
2. 15 American swings 24/16kg
3. 15 pike compressions
4. 12 standing tricep extensions 22.5/15

5x3

V2

6x
Go every second minute
4 Deadlifts @80-85%

For Time:
8-7-6-5-4-3-2-1:
Thrusters 40/30kg
Toes to Bar
Lateral Barbell Burpees

Tc 10

5 Back squat
rest 2min
5 Weighted Pull Up
rest 2min

4min amrap
4 C&J 50/35kg
8 Bar Facin burpee
300m Row / 150m Run
rest 4min

5min Amrap

5 Etukyykkyä 60/40kg
+1 Seinäkävely/ kierros