CONDITIONING

Barbell Cycling:

3 rounds, every 90sec. Touch and Go reps (A+B+C+D+A+B+C+D+A+B+C+D)

A) 8 Power Snatch
B) 8 Power Clean
C) 8 STOH
D) 8 Power Clean + STOH

RPE 4

Target: all reps touch and go, be efficient. Use different loading for different movements if needed (you can even load 2-3 barbells). Barbell moves all the time. Be realistic with the loading. We repeat this workout 2 more times.

STRENGTH

Alternate for 4 rounds, rest as needed:

1) 5 Behind the Neck Snatch Grip Press (bar from the rack)
2) 10 Plate Sit-Up, feet anchored

RPE 4

1) BAr Mu 3x3
2) FG hang 3x15s

Optional Accessory:

GYMNASTIC CONDITIONING

2-4 rounds, rest as needed
1) Max rep unbroken Ring MU
1) 5-10 Rower Pike-Up
2) 10-20 Russian Twist

RPE 3-4

Scale if needed.

For time with a partner:
40 Power Cleans @52.5/35kg
100 Wallballs @20/14lbs
30 Power Cleans @ 70/47.5kg
75 Wallballs
20 Power Cleans @ 80/55kg
50 Wallballs
10 Power Cleans @90/60kg
25 Wallballs

• Rx+: Final weights are @ 100/65kg
• 30:00 Time Cap

4 rounds

for time:

3 Rounds of Run
30 Sit-Ups
10 Ground To Overhead (30 / 50 kg)
30 Mountain Climbers

3 sets of:
DB Goblet Squats x 12 reps @4010
Rest 90 seconds
Hip Bridge (on the floor) x 12 @4010
Rest 90 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

merkkaa Goblet painot

2-3 rounds of:
12-15 kb swings
5-8 strict ttb / leg raises / knee raises
5-8 kipping ttb / leg raises
Rest 2-3min

Shoulder Press
1x3 @60%
1x3 @70%
1x4 @80%
1x3 @90%
2x5 @85%

For time:
100 Double Unders
50 Wall Balls
35 Pullups
100 Double Unders
25 Wall Balls
15 Pullups
100 Double Unders
20 Wall Balls
10 Pullups