AMRAP 40
2 Rounds of:
10 HR Pushups
10 Sit-ups
10 Single Arm Hang Clean & Jerk 22,5/15kg
10 Box Jumps

25/20Calories

2 Rounds of:
10 Wall Balls
10 Toes-to-bar
10 Single Arm Devils Press 22,5/15kg
10 Ring Dips

300m Run

6 kierrosta aikaa vastaan:

• 10 etukyykky (N 70kg / M 100kg)
• 24 swingi (amer.)(N 24kg / M 32kg)
• 14 burbee-box-jump-over (N 50cm / M 60cm)

Warm Up
2 rounds
1.5 min cardio machine
5+5 lunge elbow strech
5 russian baby strech
10 scapula rolls
10 ring rows
5 snatch pulls
5 hang muscle snatch
5 snatch grip push press behind neck
5 pause ohs

Weightlifting
3x3 power snatch @60-70%
3x2 power snatch @70-80%
3x1 power snatch @80%+
rest 1-2 min bwn sets

Strenght
Back Squats 5x5 reps@65%, new set every 2 min.

3sets:

1000/800m row

rest 3min between sets

1x VK 1
2x VK 2

10 strict pull-ups
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots 

Scaled WOD
On a 7:00 clock for reps:
10 banded strict pull-ups
20 jumping pull-ups
30 ring rows
Max-reps wall-ball shots

Strict Press 1RM
Find your one rep max of the day (10min)

Split Jerk 1RM
Find your one rep max of the day (10min)

2min ON – 2min OFF
3 rounds:

10 cal Ski / Row
10 DB Snatch 15/20kg
Sit-Ups AMRAP

Every 4:00 x 4 sets
10 Double KB Push Press @24/16kg
15 Double KB Gorilla Rows
20/16 Cal Row/bike/ski
- Goal: Challenging effort, at least 60s of rest each round.
- Rx+: Start each round with 1-5 Ring Muscle-Up

Extra:
Banded bicep curls 4x25reps Rest60s

E4MOM x 4

500/400m row

2x moderate/fast (VK 1)
2x fast (VK 2 / not all out)

EMOM x 32

1) bike
2) 10-20 box jump over
3) row
4) 10-20 kbs

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer,
Snatch pull + Snatch.
Build up to workset weights

Worksets,
4 x 2 snatches @ 92%.
Rest 2:00 min between sets.

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CLEAN AND JERK

Primer,
Clean pull + Hang clean + 2 Split jerks.
Build up to workset weights

Worksets:
Hang clean & jerk,
5 x 1 @ 95+%
Lift every 2:00 min.

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STRENGTH

Hatch, week 11 day 1

Back squat,
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 102%

Front squat,
5 @ 60%
5 @ 70%
2 x 5 @ 75%

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(OPTIONAL) BONUS

Push press,
4 x 3 @ RPE 8-9

Pull-ups,
3-4 x Max reps (Use bands if needed. Target rep range 8-12

Core:
3 Rounds of:
20 Knee to elbows
:30s Hollow hold
Rest 1:00 min between rounds.