3 rounds
20 cal row
10 kb clean and jerks 24kg/16kg alternating
6 burpee box overs 60cm/50cm

10-15 minutes for barbell warm up + mobility
- 10 minutes for high pulls and high catches 2+1
- 15 minutes for power clean doubles. Go as heavy as 70-80%
- 15 minutes for power clean singles. Max 60% of 1rm

Warm-up:

3x
15/12 Cal ski
5 Muscle snatch
5 Snatch grip press behind the neck
5 Overhead squats
14 Alternating leg V-ups
5 Muscle cleans
5 Front squats
5 Jerks"

A) Back squats

Every minute on the minute for 8:00 minutes:
7 x 1 @ 66%
1 x 7 @ 62%

Eli minuutit 1-7 tehdään yksi toisto minuutilla. Sen jälkeen tiputetaan hieman painoa ja kahdeksannella minuutilla tehdään seitsemän takakyykkyä.

B) Snatch tekniikkaa:

Set 1.
4 sets of 2 @ 45-55%
Pause at knee. Pause at catch on the first snatch.

Set 2.
4 sets @ 55-60%
“Snatch pull + Floating snatch pull + Floating snatch + Snatch with pause at catch”

C) Clean and jerk tekniikkaa:

Set 1.
4 sets @ 50-60%
“Clean pull + Floating clean pull + Floating clean + Clean + Power jerk + Split jerk”

Set 2.
Behind the neck jerk + Behind the neck shoulder press from split stance.
5 sets of (1+5).

Valitse itse paino, mutta korosta hyvää tuntumaa sekä tekniikkaa työnnön catch -asennon vahvistamiseksi.

3rounds:

3-10 strict pull up + 20-30s hollow hold

3 rounds for time

35 Abmat sit ups
15 Burpee over abmat
200m Run with abmat

TC 15MIN

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target / 14 lb. to 9-foot target
30 cleans, 135 lb. / 95 lb.
20 muscle-ups

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women.

8 sets of Back Squat
Set 1: 7 @70%
Set 2-3: 6 at 75%
Set 4-5: 5 @80%
Set 6-7: 3 @85%
Set 8: 1 @87%
- Rest 2-3min btw sets.

12 Min For Quality
15 Dual Dumbbell Romanian Deadlifts
10m+10m Dual Dumbbell Overhead Walk
15 Dual Dumbbell Bent Over Rows
10 Box Jumps

AMRAP 5:
10 squat snatches (25/35 kg)
20 box jump-overs (51/61 cm)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (25/35 kg)
20 box jump-overs (51/61 cm)
30 strict pull-ups

ScaledWOD
AMRAP 5:
10 hang power snatches
20 box step-overs
20 jumping pull-ups
Rest 5 minutes
AMRAP 5:
10 hang power snatches
20 box jump-overs
20 ring rows

WORKOUT (PERFORMANCE)
FOR TIME
800m Run / 3 x Stairs
30 Shoulder to Overhead @42.5/30kg
40 Russian KB Swings @32/24kg
100 Sit-Ups
40 Russian KB Swings
30 Shoulder to Overhead
800m Run / 3 x Stairs

---

WORKOUT (Fitness)
FOR TIME
800m Run / 3 x Stairs
30 Shoulder to Overhead @30/20kg
40 Russian KB Swings @24/16kg
100 Sit-Ups
40 Russian KB Swings
30 Shoulder to Overhead
800m Run / 3 x Stairs

• RPE: 7
• Cap 22:00
• Daily Video: https://vimeo.com/794420337