WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK

Primer:
Clean deadlift + Clean + 2 Split jerks.
Climb up to workset weight.

Worksets:
Clan and jerk, 4 x 2x(1+1) @ 80%
Rest 2:00 min between sets

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SNATCH

Primer:
Snatch deadlift + Floating hang snatch + snatch.
Climb up to workset weight

Hang snatch,
5 x 1 @ 85%
Lift every 2:00 min.

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STRENGTH

Hatch, week 3 day 2

Back squat,
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

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(OPTIONAL) BONUS

Strict press,
3 x 5 @ RPE 8-9

1-Arm dumbbell bent over row,
4 x 12/12 @ RPE 8-9

Core:
3 Rounds of:
:30s-1:00 min sandbag bearhug hold
15m+15m 1-Arm suitcase carry
12-15 Weighted hip extensions on GHD or back rack good mornings

6 min on / 3 min off x 4

Set 1:
200m run
8/8 DB hang snatch
10 DB goblet rev.lunge

Set 2:
12/9 cal row
6 burpee over rower
12 KB swing

10 minuuttia hölkkää / reipasta kävelyä

1 minuutti juoksua / 2 minuuttia kävelyä, toista 7 kertaa

RX
800m Run
15 Deadlifts (125/85kg)
-Rest 2:00-
600m Run
20 Deadlifts (100/70)
-Rest 2:00-
400m Run
25 Deadlifts (85/60)

SCALED
FOR TIME
800m Run
15 Deadlifts (Challenging, 3sets)
-Rest 2:00-
600m Run
20 Deadlifts (moderate, 2-4 sets)
-Rest 2:00-
400m Run
25 Deadlifts (lightish, 3-5 sets)

Timecap: 20:00
RPE: 8

strength

Bench Press x 3 x 5 @ 70%

Saturday Smash:

""In teams of three, 2 x AMRAP 20"

1) max calories row, 30 Db/ Kb snatch + 30 box over
2) max calories bike, 30 thruster + 30 sit up

4min rest between amraps

8:00 Snatch Technique
9:00 Basic Endurance CrossFit

16:00 Mobility
17:00 Basic Endurance CrossFit
18:00 Kipping Movement Technique
19:00 Basic Endurance CrossFit

...Next Deload...

AMRAP 9 spine
10 segmental cat/cow
5-10 seated thoracic extension
5+5 sidelying thoracic rotation

AMRAP 9 hip
45sec hip 90/90+ lean + lift
5+5 straight leg lift over box
5-10 single leg glute raise
10 deep squat + calf raise

AMRAP 9 shoulder
5+5+5+5 prone shoulder rotations
10+10 shoulder rotations supine
10 prone shoulder extensions with stick
45sec wrist flexion, extension & biceps curl

AMRAP 5 neck
30s quadruped neck car
10-20 neck curls

10 thrusters (37,5/52,5 kg)
10 power snatches

Scaled WOD
As many rounds as possible in 10 minutes of:
7 thrusters
7 hang power snatches

6 x 3 squat cleans + 1 split jerk @80 % / tough but doable weight.

Rest 90 s - 2 min