PERFORMANCE
"FIRE & ICE"
FOR TIME
18-15-12-9
Hang Power Snatch @42.5/30kg
*Complete 75 Double Unders after each set.

---

"FIRE & ICE (FITNESS)"
FOR TIME
18-15-12-9
Hang Power Snatch @ light
*Complete 100 Single Unders after each set.

• RPE 9
• Video: https://vimeo.com/844327484?share=copy

3 rounds for time
20 cal row
20 sit ups
20 goblet squats 24kg/16kg

4 Rounds
On the 5 min of 1 Round of "Helen in a boat"

Row 400/300 meters
21 USA Swings @24/16kg
12 Pull Up

goal: finish each round under 4 mins
Log your Time in each set!

Front Squat
4 sets x 6 reps
*Keep weight Moderate across all sets, RPE: 5
(Week 2 of 8 Oly Cycle)

A) OTM 7
1 power clean + 1 push jerk @60-70% 1rm

2min rest

OTM 7
1 squat clean + 1 push jerk @70-80% 1rm

B) Accessory
On the minute for 9min
1. Plate OH hold
2. Double KB front rack carry
3. Rest

• max meters in 20sec
• shoulder taps/ weight shifts/ handstand hold 20sec

YGIG 20min AMRAP

20, 40, 60, 80...
Tuplaa/Sinkkua
30Cal
Koneella
20
Istumaannousua

Back squat:
4x8 - same weight across all set
- rest ~90s between sets
- same weight as last week's 10RM test / RPE 8 / ~74% of 1RM

PERFORMANCE
4 x 4:00 work, 1:30 rest
20/15 Cal Bike/Row/Ski
15 Toes to Bar
10 Front Rack Alt. Lunges @60/42.5kg
Max Ring Muscle-Ups/Bar MU/ Chest to Bars in Time Remaining.

---

FITNESS
4 x 4:00 work, 1:30 rest
15/12 Cal Bike/Row/Ski
15 V-Ups
10 Front Rack Alt. Lunges @ light
Max Up-Down Pull-Ups in Time Remaining.

• RPE 8
• Video: https://vimeo.com/844326330?share=copy

B1) 21-15-9
row cal
wall ball 9kg/6kg
box jumps 60cm/50cm
time cap 10min