PROGRESSIVE WARM-UP | 5:00
1 set:
10 jumping jacks
10 air squats
10 push-ups

1 set:
10 box step-ups
10 wall-ball front squats
10 up-downs

1 set:
10 box jump-overs
10 wall-ball push presses
5 burpees

SPECIFIC WARM-UP

Equipment: medicine ball, box
TECHNIQUE

MINI ROUND | 3:00
1 round:
10 wall-ball shots
10 lateral burpee box jump-overs
– Use workout loads and movement variations.

WORKOUT:

RX

3 rounds for time:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 lateral burpee box jump-overs (51/61 cm)

Time CAP: 20:00

SCORE:
TOTAL TIME
INTERMEDIATE

3 rounds for time:
50 wall-ball shots (4/6 kg) (2.7/3 m)
50 lateral burpee box jump-overs (51/61 cm)

Time CAP: 20:00

SCORE:
TOTAL TIME
BEGINNER

3 rounds for time:
20 wall-ball shots (2.7/4 kg) (2.7/3 m)
20 lateral burpee box step-overs (30/51 cm)

Time CAP: 20:00

SCORE:
TOTAL TIME

INTENDED STIMULUS
13:00-20:00; advanced athletes sub-13:00.
Leg and lung burner.
Wall-ball shot loading should allow for 10 or more reps at a time.
10 or more lateral burpee box jump-overs per minute.
Those not signed for the Quarterfinals should choose challenging movements that still allow for consistent movement.

YGIG 25min laadukkaasti

1-3 Köysikiipeilyä
3-5 Korkeaa boxihyppyä
12/9 Cal

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) @ 77%
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 @ 82%
Lift every 2:00 min.

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STRENGTH

Hatch, week 2 day 2.

Back squat,
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%

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

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(OPTIONAL) BONUS

Strict press,
3 x 5 @ RPE 8

1-Arm dumbbell bent over row,
4 x 10/10 @ RPE 8

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

7:00 Basic Endurance CrossFit
8:00 Mobility

17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 EasyWod

AMRAP 10-12min

45s machine
5-8 romanian deadlift
5-8 muscle snatch
5-8 ohs
5-8 snowangel

AMRAP 8

20 Double Unders
5+5 Hang Squat Clean 22,5/15kg

Strict Chin-Ups

5 x 12-15

Go Every 3:00

EMOM x32
1) bike
2) 1-3 rope climb
3) ski
4) 20-50 DU

Overhead walking lunge 3x10steps
* -nouseva paino
-lepo 2min*

RX
FOR TIME
27-21-15-9
Cal Row/Bike/Ski
Hang Squat Snatches (43/30kg)

SCALED
FOR TIME
27-21-15-9
Cal Row/Bike/Ski
Hang Power Snatches (light)
Timecap 16:00
RPE 9

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Jog
-Rest as Needed b/t Sets-