18 rounds. You go I go.

10/8 cal row/ski/bike
4 Db Thruster
4 Db Push press
4 Dd Frontrack squat
4 Burpee over dumppel

Rx: M:2x17,5 N: 2x12,5
(Huom! Vaihto täyden kierroksen jälkeen.)

Time cap 40min

Snatch 1RM

”THOR”
Teams of 2:
100 cal erg
80 steps OH DB walking lunge
60 DB snatch
40 box jump
60 DB snatch
80 steps OH DB walking lunge
100 cal row

30min timecap

Deadlift 5 RM

OPTIONAL FINISHER
3 SETS
10/10 Single Arm Supported KB Bent Over Row
8 KB Deficit Push-Up
-Rest As Needed b/t Sets-

IN TEAMS OF 2...
1200m Run / 6 x Stairs
400 Double Unders / Single Unders
20 Rope Climb / 40 Floor to Stand
100 Deadlifts

• Split reps as needed. Except stairs, both do at same time.
• You can start at any movement and mix movement orders as wanted.
• Deadlift weight should allow for consistent sets of 5 reps even when breathing heavy

10 Min Emom
1 Pause Back Squat
*1 sec pause at parallel (going down)
*1 sec pause at bottom
*1 sec pause at parallel (going up)

A) Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

B) Snatch technique

Primer:
Muscle snatch + Hang power snatch,
4 x (1+2).
You choose the weight but focus on good mechanics.

Hang power snatch,
5 x 2 @ 50-60%
Rest 1:00 min between sets.

Snatch balance + Overhead squat,
3 x (2+3)
3 x (1+2)
You choose the weights, but focus on good mechanics.

C) Clean technique

Primer:
Clean pull + Floating clean pull + Floating power clean with pause at catch
You choose the weights, but focus on good mechanics.

Clean pull & Power clean,
2 x (3+2) 60-65%
2 x (2+1) 65-70%

For time:
50 Air squats
10 Burpees
40 Sit-ups
10 Burpees
30 Lunge steps, alternating. Step front and back.
10 Burpees
20 KBS 24/16kg (US)
10 Burpees
10m Bear crawl
10 Burpees
20 KBS 24/16kg (US)
10 Burpees
30 Lunge steps, alternating. Step front and back.
10 Burpees
40 Sit-ups
10 Burpees
50 Air squats

Work in pairs, one person at a time.
10 x 2:30, 30 second rest between.
Score is total reps combined.

1. Erg, max. Calories
2. Double under
3. Devils press (one arm)
4. Wall ball (partner)
5. Pull up
6. Hspu
7. Deadlift 60/40
8. Power clean 50/35
9. Cluster 40/25
10. Wall walk