For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes

Rx:
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Scaled:
♀ 45, 55, 65 lb (20, 25, 29 kg)
♂ 65, 85, 95 lb (29, 38, 43 kg)

Foundations:
♀ 25, 35, 45 lb (10, 15, 20 kg)
♂ 45, 55, 65 lb (20, 25, 29 kg)

Standardeista:
Kaksi kierrosta per paino tarkoittaa, että yhdellä painolla tehdään molemmat tankoliikkeet kahteen kertaan. Burpeet tehdään kylki tankoa kohti. Tanko ylitetään hypäten (ei tarvitse olla tasajalkaa, mutta molemmat jalat pitää olla ilmassa yhtä aikaa). Jalat eivät saa osua tankoon hypyn aikana. Urheilija vastaa itse painojensa vaihdosta, tuomari ei saa koskea tankoon.

1RM Cluster in 15min

Find your 1 RM Cluster (Squat Clean Thruster) in 15min.

Start with an empty barbell. Don´t exceed the time limit.

Week 1 - 3 x every 4 min
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

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Goal & Intensity
-Build upper-body pressing strength with progressive loading.
-Develop consistency under moderate-to-heavy intensity.
-Controlled strength work with increasing percentages.
-Final set should feel challenging but technically solid.
- Set 3: 85% x 5+ (as many quality reps as possible, but no absolute failure)
Last set RPE 8–9, leaving 1–2 reps in reserve.
Coach’s Tip:
Stay tight through your upper back and drive your feet into the floor.
If bar speed slows dramatically, stop the set.

4x3 Weighted Pull-ups

• Build up to heaviest set

shoulder press 5-3-1-1-1

For time:

10 Backsquat 100/70kg
15 deadlift 100/70kg
20 frontsquat 80/50kg
25 t2b
30 OHS 60/40kg
35 push ups
40 KB swings 32/24kg

Time limit 20min

Mobility WoD

Find your 1 RM snatch of the day

Start the snatch from the floor, not from hang. You can either use a power snatch or a squat snatch. Good technique is to use the squat snatch.

Bench Press

1-2-3-4-4-3-2-1, build in heavy "Set By Set"

Go every 2:30

1) Snatch High-Pull
2) Muscle Snatch
3) Snatch Balance
4) 3 pos snatch @ max 40%