1) EMOM X 10 Minutes:

• Min. 1 - 1-Arm Alternating DB Snatch x 5/arm @ 35-50/20-35 lbs.

• Min. 2 - DB Goblet Squat x 10 @ 35-50/20-35 lbs. w/ (3-0-X-0) tempo (take 3 seconds to lower yourself into a squat each rep)

Beast Rock
Underswitch to crab reach
Beast Rock to Lizard Stretch
Hamstring sweeps, side shuffles + running high knees

Then Benchmarking!
-Curve max speed and Rower max wattage
-Half of class does curve, half does rower. As many attempts as you can in 3mins then switch (try to get 2 attempts on each).

12-15min

3x45sec ME Handstand Pushups
rest 75sec

20min EMOM
alt.
10-15 Wall Balls
10-15 Burpees

Gymnastics test:
1) 50 kipping pull ups for time
2) 50 kipping HSPU for time

With 65-70% of the days heavy C&J.

EMOM 10:
Power clean + power clean + front squat + Jerk + jerk

Drop the barbell after first power clean and then complete the sequence power clean, front squat and 2 jerks.

Shoulder Press 5x4
AHAP

• 3 Total Rounds for Total Reps/Calories:

• 2 mins. Max Cal. Row OR Ball Slams @ 20/10 lbs.
• 2 mins. Max Cal. Airdyne OR Box Jump w/ Step Down @ 24/20 in.
• 2 mins. Max Shuttle Run (outside door to dumpster and back = 2 reps) OR Max Rep Walking Lunges

*Important - We will be doing Crossfit Open Workout 17.2 tomorrow, so do not do anything foolish with heavy Deadlifts today that would result in a low back strain or injury. And the metcon is the same as Thursday of last week. Goal with this metcon is to get a good sweat going and focus on feeling good going into tomorrow's Open workout. Pace this workout and maintain consistency throughout. You SHOULD NOT be laid out on the floor, absolutely exhausted after this. Leave the gym feeling good, refreshed, and ready to take on 17.2 tomorrow!

AMRAP 7

10 box jumps 24/20"
14 Medball clean 9/6kg

Midline Conditioning:
"Juho Forty Years"
40 x Abmat Situp
40x TTB
40 x OHS 30/40 kg
40 X ABS With Rowing machine
40 x KTE
40 x Burpee

Onnea Juho!