EMOM 16
Min 1: 15-18/10-13 Cal
Min 2: 1 Round of Snatching Chief*
Min 3: 12-20 Box Jump Overs
Min 4: Rest

Snatching Chief*
3 Power Snatch 60/40kg
6 Pushups
9 Squats

Back squat

3-3-3-10

1-2rep in tank/ 10 rep 75-77% of daily 3rep max kg

A. Strength
20min for Quality
8-10/arm Hammer Curls
10-15 Pushups
10-15 Ring Rows
10-15 Banded Triceps extensions

Rest 3-5min

B. EMOM 20
1) 6-12 Burpee to Target
2) 8-12 Double DB/KB Clean & Jerk
3) 6-8/leg Plate Overhead Lunges
4) 8-18 Calories
5) Rest

Slow Pull Squat Cleans

5 x 2 x Every 1:30

DELOAD WEEK

Partner workout

10 rounds for time
1 power snatch 60/42,5
3 high box jump 75/60
6 wall ball 20/14

You go / I go full rounds (10r each)

WARM-UP

12 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
5 Behind the neck snatch grip sotts press

---

SNATCH

Every minute on the minute for 5:00 minutes of: 3 Snatches @ heaviest set of 3 snatches from week 5.

Every minute on the minute for 5:00 minutes of: 2 Snatches @ heaviest set of 2 snatches from week 6.

Every minute on the minute for 5:00 minutes of: 1 Snatch @ heaviest set of 2 snatches from week 7.

No touch and go,
No letting go on 3’s and 2’s.

---

STRENGTH

Back squats,
4 x 6 @ 80% of the heaviest set of 2 back squats from last week.

---

(OPTIONAL) BONUS

3 Rounds of:
8-12 Strict pull-ups or bilateral bent over row
6+6 1-Arm dumbbell external rotations
8+8 Bulgarian split squats
8+8 1-Legged romanian deadlifts
12 Weighted hip extensions
12 Ironclad abs
15m+15m 1-Arm suitcase carry

9:00 Basic Endurance CrossFit
10:00 Row Technique ( ottakaa puhelimet mukaan )

8 x 3 min intervals

A) In a 3 min window
30/25 Cal
+ amrap remaining time
12 DB snatch 22,5/15kg
8 SA OH DB Lunges

Rest 2 min

B) AMRAP 3
6x 7,5m Shuttle Runs
10 Plate Ground to Overhead
6x 7,5m Shuttle Runs
10/10 Russian Twists (with plate)

Rest 2 min

C) In a 3 min window
30 Wall Balls
+ amrap remaining time
12 KB Swings 24/16kg
4 Burpee over KB

Rest 2 min

D) AMRAP
3 Wall walks
6 Pullups
9 Sit-ups

Rest 5 min and repeat

Weighted dips 4x4x70%

30min AMRAP, 4 person teams

40 partner wallball (1)
20 synchro situp
40 partner deadlift (2)
10 synchro burbee

(1) 1st pair wallballs, 2nd pair deadlift hold. Rotate after 20 reps

(2) 1st pair deadlifts, 2nd pair plankhold. Rotate after 20 reps

Score = total reps.