RX
3 ROUNDS FOR TIME
400m Run
21 Overhead Squats @35/25kg
6-12 Strict Handstand Push-Ups

SCALED
3 ROUNDS FOR TIME
400m Run
21 Front Squats @ light
12 Pike Push-Ups / Push-Ups / Knee Push-Ups
RPE 9

Timecap: 16 mins

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :45 Elevated Calf Raises w/:03 Pause in Bottom
MIN 2 - 5/5 Moose Antlers

Metcon (reps)

5 rounds, 2 minutes of work followed by 2 minutes of rest.

In 2 minutes, AMRAP of:
20/15 calories bike
ME Power cleans in the remaining time.

M: 80kg N: 55kg

Rest 2 minutes between rounds.

Score = lowest number of power cleans from all the rounds.

Accessory:

Banded kettlebell swing, 4-5 x 15-20 - moderate
High box jumps 5-7 sets of 2-3 jumps.

Metcon (quality)

With running clock for 18 minutes of:

EMOM 5 x 10 Hang power clean 60/40kg
Rest 1 min
EMOM 4 x 10 HPC 70/45kg
Rest 1 min
EMOM 3 x 10 HPC 80/50kg
Rest 1 min
EMOM 2 x 10 HPC 90/57,5kg
On the minute 1 x 10 HPC 100/65kg

Accessory:
4 Rounds of:
8-12 Snatch grip press behind the neck
8-12 Pendlay row
8-12 Ring dips

Push Press Technique

Moderate / Heavy load @ 5 - 8 Reps

For time
50 Double Unders
40 Wall Balls
30 KB Swings 24/16kg
20 Pistols
10 Bar Muscle-Ups
20 Pistols
30 DB Snatches 22,5/15kg
40 Box Jumps
50 Double Unders

2-3 rounds :
kb swings x 10-12 reps
strict ttb x 6-8 reps
max reps of hollow rocks
rest 2-3 min bwn rounds.

For Time:
2001 m Row or Run (1.25 miles)
11 box jumps
11 Thrusters
11 Burpee chest to bar pull ups
11 power cleans
11 HSPU
11 KB swings (53/35)
11 T2B
11 Deadlifts
11 push Jerks
2001 m row or Run (1.25)

• this workout is a symbolic of US terrorist attacks of Sept. 11th, 2001. The row and run represent the year of the attacks. The 11 reps of 9 exercises represent date.

• Feel free to use Barbell bars, KBs, or DB for lifts

• feel free to make it a partner workout if it’s a big class, just be sure each partner completes 11 reps of each exercise

Leuanveto lisäpainolla 1-2-3-4-5-4-3-2-1

2 Snatch

Huom! Nousu 80-85% asti ja sillä 3-4 työsarjaa.

Toistot pitää olla teknisiä! 2-3min levot työsarjojen välissä.

Snatch complex with light weight: (15min)
1 Muscle snatch + 2 Hang power snatch with 2s pause at the catch + 1 Snatch balance

@40-50% of 1RM