A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
10 Medball bearhug squat jumps
5+5 1-legged deadlifts
5 Muscle snatches
5 Overhead squat
:30s Wallsit hold

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SNATCH

3 Rounds of:
3 Snatches @ 74-76%
2 Snatches @ 76-78%
1 Snatch @ 78-80%
Rest 1:00 min between sets.

These are “wave sets”. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

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STRENGTH

4 Sets of
4 Front squats right into 8 Back squats @ 80% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 6/6 (moderate)

1-Arm deficit kettlebell deadlifts,
3-4 x 8/8 (moderate)

Snatch grip bent over row,
3-4 x 8 (moderate)

Lu-raises,
3-4 x 12 (moderate)

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CONDITIONING

4 Rounds of 3:00 minutes on, 1:00 min off:
20/15 Calories row, damper set 10
15 Sumo deadlift hi-pulls with kettlebell (heavy)
Max reps weighted 1-arm suitcase box step-ups in the remaining time. (20” box, heavyish dumbbell)

AMRAP 14:00 w. a partner:
6 Bar Facing Burpees
9 Sumo Deadlift High Pull @50/35kg
12 Hang Power Cleans @50/35kg
*One athlete completes a full round a time.

Rest 2:00

AMRAP 14:00
6 Bar Facing Burpees
9 Front Squat @50/35kg
12/9 Calorie Echo Bike / 15/12 Row Cals
*One athlete completes a full round a time.

A) Power clean & push jerk
4+4 / 4+4 / 3+3 / 3+3 / 2+2 / 2+2

*Perform all sets unbroken
*Increase weight in every set or when reps decrease

3x
2min ON/2min OFF

Buy in: 15/12 Calories
+
AMRAP in the remaning time of:
5 Thrusters 50/35kg
10 Lateral Jump Over bar

Emom 15

1) 45s Kone
2) 45s Viivajuoksu
3) Lepo

1min tauko

Emom 15

1) 10 Linkkaria
2) Submax kuppipito
3) Lepo

On the minute for 12min
1. Crossover jump
2. Wall walk
3. Rest

SKILL
Rope climb practice ( 6-8mins)

RX
EVERY 6:00 x 5 SETS
500m row/ski or 1000m bike
20 Box Step Overs @60/50cm
20 Sit-Ups
3 Rope Climbs
-Rest w/ Time Remaining-

SCALED
EVERY 6:00 x 5 SETS
400m row/ski or 800m bike
15 Box Step Overs
15 Sit-Ups
6 Strict Hanging Knees to Elbow / 3 Floor to Stand with Rope
-Rest w/ Time Remaining-
RPE 8

GOAL : 90+ sec rest in each interval

100-calorie ergo
75 sit-ups
50 pull-ups

Scaled WOD
AMRAP 20:
75-calorie ergo
60 sit-ups
45 ring rows

Power Snatch

Working 12 Minutes of Power Snatch Singles ( RIR 1-2 )