4 rounds for time
20 alt DB Snatch @22,5/15kg
20 Ring Rows
200 Meter Run/ 250m row
Rest 60s
Timecap: 16 mins

Goal: Challenging effort but minimal drop-off in split times - this means play smart with the ring rows in the early rounds.

Extra: Leaning Away Lateral Raise: 3 x 8-10 each. Rest 60s.

9 hand-release push-ups
150-m run
15 hand-release push-ups
150-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
150-m run
15 hand-release push-ups
150-m run
9 hand-release push-ups

Scaled WOD
For time: (treeni ulkona)
5 worm push ups
150-m run
10 worm push ups
150-m run
15 worm push ups
150-m run
15 worm push ups
150-m run
10 worm push ups
150-m run
5 worm push ups

EMOM 40
1. 15/12 Cal Row
2. 5 DB Burpee Box Step-Overs
3. Max Wall Walks
4. Rest
5. 15/12 Cal. Bike/Echo
6. 6 Double KB Snatches
7. Max Box Jump Overs
8. Rest

A) 4 rounds
6 strict chest to bar pull-up
Rest 1min
6 strict handstand push-up / 6-8 box HSPU
Rest 1min

B) 3 rounds for reps
1min wall walk
1min double DB hang squat clean 2x22,5/15
1min rest

*45s work on the minutes

Deadlift (18 mins )
6x2reps
- dead stop
- 85% across all sets
- perfect form
- 2-3 mins rest btw sets

Beginner option : 5x5reps , work on technique with moderate weight!

Warm Up
2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Overhead Squats 5x5reps@65-70-75-80-85% of 1rm
Slow Power snatch + Power snatch 3x2+2reps@40-60% of 1rm power snatch
Power Snatch 3x6 reps@60-70%
rest 1.5-2 min bwn sets

Accessory Work
3 sets
10+10 single arm upright row + 12-15 ring row for back shoulders
rest 1 min
10+10 single arm floor press + 30-40 mountain climbers
rest 1 min

With a partner,
AMRAP 20:00
7 Hang Power Cleans @70/47.5kg
7 Front Squats @70/47.5kg
150 Meter Row
*One athlete completes a full round at a time

Then,

AMRAP 10:
10 Minute Easy Jog/row/ski/bike

10 minuuttia hölkkää / reipasta kävelyä

2 minuutti juoksua / 1 minuuttia kävelyä, toista 7 kertaa

1 Minute : 5 Burpees
2 Minute : 1 - 10 Thrusters 60/42,5kg

Score : Total Thrusters

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer,
Snatch deadlift + Muscle snatch + Snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 10:00 minutes of: Power snatch + Hang power snatch @ 60%

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CLEAN AND JERK

Primer:
Clean deadlift + Hang power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 10:00 minutes of: Hang power clean + 2 Split jerks @ 65%

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STRENGTH

Hatch, week 4 day 1

Back squat,
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Front squat,
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%

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(OPTIONAL) BONUS

Push press,
3 x 5 @ RPE 6

Pull-ups,
2 x Max reps (Use bands if needed. Target rep range 8-12)

Core:
Accumulate total of 60 Starfish crunches.