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

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SNATCH

10 Sets of (Hi-hang snatch + Hang snatch + Snatch) @ 65-70%
Lift every 1:30 min

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STRENGTH

Back squat,
2 x 4 @ 66%
2 x 4 @ 68%
2 x 4 @ 70%

Front squat,
2 x 5 @ 60%
5 @ 65%
5 @ 70%

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(OPTIONAL) BONUS WORK

ACCESSORY

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

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

Barbell forward raise,
4 x 8 (moderate)

Dumbbell pullover,
4 x 8 (moderate)

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CONDITIONING

5 Rounds of 2:00 minutes on, 1:00 min off:
18/14 Calories row
Max reps weighted box step-overs in the remaining time.
Moderate weight dumbbells.

800m run (together)
40 pull-ups
40 sit-ups
400m run (together)
40 DB Snatches (heavy)
40 pistols
40 wallballs
400m run (together)
40 burpees
40 partner push ups
40 box jump over
400m run (together)
40 TTB
40 KB Swings (heavy)
800m Run (together)
Time cap:45

A1) Weighted pull up 3x4x55%
30s rest
A2) Strict pull ups 3x5
30s rest
A3) DB curls 3x10
2 min rest

EMOM x 5 MINUTES
5-7 Strict Dips: Ring, Bar, Banded, Between Box, Box
RPE 5, Sustainable result each set

6 floors, top to bottom.
Goal is unbroken. Every time you break, add an extra floor at the end of the workout. 3 breaks = 3 x 1 floor extra.

Record partner, time (if you took it) and any other thoughts.

C1) 30 BW back squats
1000m row

E1:45 x9:
1 high hang squat snatch (taskulta)
1 hang squat snatch (polven päältä)
1 squat snatch (maasta)

Target: RPE8-9 / 1-2 full snatches in reserve.

5 sets of Power Snatch
Set 1: 4 @60%
Sets 2-3: 3 @65%
Sets 4-5: 3 @70%
- No TnG
- Rest 2min btw sets

A1) Chin up 3x8
A2) DB bicep curl 3x10
A3) Barbell bent over row 3x20
2 min rest between rounds

IN TEAMS OF 2.
FOR TIME
2 ROUNDS
400m Run
80 Back Squats @60/43kg
80 Box Jumps Step Down

Immediately Into 2 ROUNDS
200m Run
40 Front Rack Alt. Lunges@50/35kg
40 Box Jumps @higher than first 2 rounds
P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

Timecap: 35 mins