On the 5:00 x 3 rounds:

7 power snatches (115/85)
15/12 calorie assault bike
7 overhead squats (115/85)
20 x 10m shuttle runs

Kilos: 52/38

CONDITIONING

3 rounds for time:

30/22 cal Ski Erg
20m Yoke/Farmers Carry
10 D-Ball/Sandbag over Yoke (chest height)

Overall RPE 3 to 4, not all out

Tailoring Options:
Ski→ Airbike
Yoke Carry→ Back Rack Walk
D-Ball/Sandbag→ Heavy Hang Power Clean

Basic Conditioning
For 35min

5+5 KB Turkish Get-Ups 24/16kg
10 Inchworms
20 Pushups
20 Slam Ball Over Shoulder
10+10 KB One Arm Push Press 24/16kg
200m Run (10x20m)

Mobility: Hip Flexors, Hamstrings, Calves

18 min AMRAP with a partner

40 Wall balls 9/6kg
30 Deadlifts 80/60 kg
100 Double unders

*Share the reps anyhow, one works at a time.

W/ partner

a.) 5 rounds:
9 Toes to Bar
15 Wallballs (20/14)

b.) 5 rounds:
9 Power Snatches (35/25)
15 Overhead Squats (35/25)

Time cap: 20min.

• Partner 1 starts with A, and partner 2 starts with B.
• Change every round, when both are ready.
• Barbell & Ball should be light.
• Scale reps / weights if needed.

Squat clean + front squat + jerk
9x1r @ heavy but comfortable weights
Go every 90s.

2-pos. power snatch + OHS
9x1r @ heavy but comfortable weights
Go every 90s.

3rds
8-12 x Shoulder Press w/2 DBs
rest 2min
then as super set
8-12 x Ring Push Ups
8-12 x Bent over Row w/2DBs or KBs

Deadlift

E3mom 8 reps deadlift x 4

*Kolmen minuutin välein 8 maastavetoa. Samalla kuormalla tai nousevilla painoilla.

Optional Accessory
GYMNASTIC CONDITIONING

EMOM x10

1) 8-16 TTB
2) 30-50 DU

RPE 3 to 4

Target: unbroken sets