1) Row/Assault/Ski/Run/DU...
2) 8 Thruster (40/30kg) + Bar over Burpee
3) rest

This is a 30min emom. First minute do something monostructural. You can change the movement on each round. On the second minute do 8 thrusters and the rest of the minute bar over burpees. Third minute is rest. Steady pace. This is not all out effort!

Snatch Drills, 2 rounds with empty barbell.

---

15min EMOM:

5 sets: 2x Snatch Pull + Squat Snatch @60% of 1RM Snatch
5sets: 1x Snatch Pull + Squat Snatch @70%
5 sets: Squat Snatch @80-85%

On the first 5 minutes do 2 snatch pulls and a squat snatch on the minute. Next 5 minutes one snatch pull and squat snatch on the minute. Last 5 minutes do one squat snatch on the minute. Scale the weights if needed.

Kehä Team WOD

In teams of four. Neljän hengen tiimeissä.

AMRAP - 30 min

Team run 600 m - carrying one wall ball
100 team burpee (jakakaa toistot, kaikki voi tehdä samaan aikaan)
Team run 600 m - carrying one wall ball
100 team deadlift 70/50 kg (jakakaa toistot, tiimillä on kaksi tankoa käytössä)
Team run 600 m - carrying one wall ball
100 team power clean 50/35 kg (jakakaa toistot, tiimillä on kaksi tankoa käytössä)
Team run 600 m - carrying one wall ball
100 air team air squat (split reps)
Team run 600 m - carrying one wall ball
100 toes to bar (jakakaa toistot, tiimillä on kaksi tankoa käytössä)

Teams of 3 - 35 min cap
150 cal bike
75 power snatch (115/80)
15 rope climbs
150 cal bike
75 clean and jerks (115/80)
15 rope climbs
*scale rope climbs to 3x the pull-ups, so 15 rope climbs = 45 pullups

Video on Rope Climbing techniques:

20 Jump SQ, 20 BW SQ, 20 SQ Pulse at Parallel
20/ Jump Lunges, 20/ rev lunge, 20/ Lunge Pulses
15 tri-cep Push Ups (thumb and forefingers make a triangle), 15 wide set PU, 15 Up Down Plank

**Trainer's Choice for Con-AB-U-Lations if done early... ;)

Clock Counts Up

Run 200m
7 Squat Snatch (60/40kg)
Run 200m
7 Power Snatch
Run 200m
7 Power Clean
Run 200m
7 C&J
Run 200m
7 Thruster

This is for time. Go as fast as possible. Scale the weights if needed.

Stamina Conditioning
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2

Skillpäivillä on erinomainen hetki tehdä lämmittelyssä voimistelua. Katso vaikka oheiselta videolta mallia, mitä kaikkea voit tehdä tai kehittele omia juttujasi.

---

Work your HSPU or free HSPU for 15-20min

Ohje: Työstä käsinseisontapunnerrustasi 15-20min. Kokeile korokkeita, vapaata, kippiä, tiukkoja…

---

3-5 rounds for Quality:

60sec active hang (active or passive)
Single Arm DB Lunges
Banded Lunges 10sec hold
Pistol Squat (alternate) 5-10 reps each leg

Ohje: Tee 2-5 kierrosta, päivän kunnon mukaan. Lepää tarvittava määrä.

---

Stretching for 20-30min

Ohje: venyttele tai tee liikkuvuusharjoitteita 20-30min.

Conditioning
With a running clock
A. AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00

B. AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 4:00

C. AMRAP 3 of Power Cleans, 155/105
Rest 3:00

D. AMRAP 2 of Wallball Shots, 30/20
Rest 2:00

E. AMRAP 1 of Max Unbroken Pull ups

1K Morning Swim