WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
5+5 1-Arm upright row
5+5 1-Arm overhead squats
5+5 Windmills
10 Alternating leg V-ups
:30s Wallsit hold

---

SNATCH

8 Sets of (2 Low hang snatches + 1 Snatch) @ 82-85%
Lift every 1:30 min

---

STRENGTH

4 Sets of

4 Front squats right into 8 Back squats @ 75% (of front squat 1RM)
Rest 2:00 min between sets.

---

(OPTIONAL) BONUS WORK

ACCESSORY

Bulgarian split squat,
4 x 10/10 (hard)

1-Legged romanian deadlifts with dual dumbbells,
4 x 10/10 (hard)

Barbell forward raise,
4 x 10 (moderate)

Dumbbell pullover,
4 x 12 (hard)

---

CONDITIONING

For time:
40 Dual dumbbell snatches (moderate)
30 Burpee pull-ups
20 Devil’s press

For time :

21-15-9

Overhead Squats 20/15kg
Bar Over Burpees

WU1: Amrap 6

60s erg @easy pace
30s erg @moderate pace

WU2: 10 x 30s on/30s off:

1. Banded facepull+rot.+press
2. Therapy squat
3. Snatch grip push press btn
4. Front rack lunge alt.
5. OHS

0:00–15:00 “Legs Miserables”

Tehkää 3 min työtä ja 1 min lepoa -kierroksia, kunnes olette saavuttaneet 60 valakyykkyä (OHS), tai kunnes aikaraja täyttyy (= 4 kierrosta).

3 min työtä:

30 front rack lunges (yhteensä)
30 bar hop overs (sync)

Max OHS (sync)

1 min lepoa, sitten uusi kierros

RX: 25/35 kg

Scaled: 15/20 kg, tanko maassa tangon yli -hypyissä

Time cap: 15 min (= 4 kierrosta)

Käyttäkää kahta tankoa. Jakakaa askelkyykyt vapaasti. Synkronoikaa tangon yli -hypyt jalat maassa ja OHS yläasennossa.

Tulos on 60 OHS:ään kulunut aika tai yhteenlasketut OHS-toistot.

40 Minutes Easy Pace

50/35 Cal Any Machine
20 Toes To Post
1:00 Deadhang
50/35 Cal Any Machine
20 Medball DeadBug
1:00 HS Hold against to wall
50/35 Cal Any Machine
0:40 Sorensen Hold
1:00 Plank Hold

For time :

5k

Score : Total Time & AVG Pace

5x 1min ON 3min OFF

Max toistot:

1) Kalorit
2) Seinäpallo
3) KP-tempaus
4) Burpee
5) Tuplat

Tulos: Kaikki yhteensä.

4x
New round every 4th minute
Each for time

18-20/12-15 Cal.
12 DB Hang Clean & Jerk 22,5/15kg
9 Burpee-Box Jump Overs

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 1-Arm upright row + 5 1-Arm overhead squats
3) 6-10 Box jump/step overs with step down
4) :30s Wallsit hold

---

SNATCH

10 Sets of (Hang snatch + Low hang snatch + Snatch) @ 75-78%
Lift every 1:30 min

___


STRENGTH

3 Sets of 7 Front squats right into 13 Back squats @ 65% (of front squat 1RM)
Rest 2:00 min between sets.

---

(OPTIONAL) BONUS WORK



ACCESSORY



Bulgarian split squat,
4 x 6/6 (hard)

1-Legged romanian deadlifts with dual dumbbells,
4 x 6/6 (hard)

Barbell forward raise,
4 x 8 (moderate)

Dumbbell pullover,
4 x 8 (hard)

OR


CONDITIONING

5 Rounds of 3:00 minutes on, 1:00 min off:
12 Toes to bar
15/12 Calories row
8+8 1-Arm overhead lunges (moderate)
Max reps wallball shots in the remaining time

Moderate weight. Scale rounds to 4 or 3 if needed.

Floor Press in Bridge
3x4
Build to a heavy weight and stay at that weight across all sets. If you did last week for the 6s, try to go heavier this week.

Elevated Lunges w/ Barbell on Back

5 x ( 6 + 6 ) As heavy as Possible

Go Every 3:00