RX
EVERY 8:00 x 4 SETS
50/40 Cal Row/Bike/Ski
40 Box Jump Overs @60/50cm
20 Chest to Bar Pull-Ups
Rest Remaining Time

Goal : SUB 7 mins each set

SCALED
EVERY 8:00 x 4 SETS
50/40 Cal Row/Bike/Ski
30 Box Jumps @ low
20 Kipping Pull-Ups / Jumping Pull up/ Ring Rows
Rest Remaining Time
RPE 9

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
15-20 Air squats
15-20 Banded pull aparts
15-20 Banded overhead tricep extensions
5 Muscle snatches
5 Snatch grip shoulder press behind the neck
5 Overhead squats
:20s L-sit hang from pull-up bar

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SNATCH

3 Rounds of:
1 Snatch @ 82-84%
1 Snatch @ 84-86%
1 Snatch @ 86-88%
Rest 1:00-2:00 min between sets.

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 95% (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)

Sotts press,
3-4 x 6 (moderate)

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CONDITIONING

3 Rounds of:
70/55 Calories row
20 Weighted box step overs
Rest 2:00 min between rounds

M: 24” Box & 22,5kg dumbbells.
N: 20” Box & 15kg dumbbells.

3 Rounds: (PK sykkeet)
1min Row
30s Rest
1min Burpee
30s Rest
1min Bike
30s Rest

EMOM36
1. Row
2. Burpee
3. Bike
4. Rest

RPE 3

Cool down 2 Rounds:
2min Row/bike
10 Squat to hamstring
10/10 Leg swing
5/5 Side lying thoracic rotation

PERFORMANCE
EVERY 8:00 x 3 SETS
50/40 Cal Row/Bike/Ski
40 Box Jump Overs @61/51cm
20 Chest to Bar Pull-Ups
Rest Remaining Time

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FITNESS
EVERY 8:00 x 3 SETS
50/40 Cal Row/Bike/Ski
30 Box Jumps @ low
20 Kipping Pull-Ups / Ring Rows
Rest Remaining Time

• RPE 9
• Video: https://vimeo.com/881948721?share=copy

Find a heavy 10RM Single Arm DB/KB Thruster (left and right)

For time - TC: 6
20-16-12
Jumping split squat (1 rep = both legs) / step back lunge (1 rep = 1 leg)

10-8-6
devil's press (22,5 / 15)

Skaalaus: Valitse painot, joilla pystyt tekemään devil's pressit putkeen. Voit myös skaalata toistot esim. 16-12-8 / 8-6-4.

DELOAD WEEK

A) Go every 1,5min for 7 rounds
Snatch pull
Power snatch
Hang snatch pull
Hang squat snatch
@50-70% 1RM snatch

B) 30s work / 30s rest for 3 rounds
1. Rings to chest hold
2. Wall handstand hold
3. Squat hold

DELOAD WEEK

Partner workout

5 rounds

In 3 minutes
20 syncro air squat
20 syncro plate ground to overhead
AMRAP burpee to target (shared)
2min rest

3-4rounds

20 hollow rock
20 superman
20 snowangel

For Time (with a Partner)

Buy-In: 8 rounds of Cindy

Then, 6 Rounds of:

6 Muscle ups/C2B
12 T2B
18 HSPU
6 squat Clean & Jerk 60/45kg
12 m HS Walk
18 WB

Buy-Out: 8 rounds of Bear Complex

Timecap 45min