Snatch:
3 Reps @ 40% 1RM
3 Reps @ 50% 1RM
3 Reps @ 60% 1RM
3 Reps @ 75% 1RM
3 Reps @ 75% 1RM
2 Reps @ 80% 1RM
1 Rep @ 85% 1RM
1 Rep @ 88% 1RM
1 Rep @ 88% 1RM

AMRAP 12:
3 Double Dumbbell Front Squats
3 Chest To Bar Pull-ups / Pull-ups
3 Box Jump Overs
6 Double Dumbbell Front Squats
6 Chest To Bar Pull-ups / Pull-ups
6 Box Jump Overs
9 Double Dumbbell Front Squats
9 Chest To Bar Pull-ups / Pull-ups
9 Box Jump Overs
...
[Continue To Add 3 Reps Each Round]

[Kilos = 22.5/15]

*Score = Rounds + Reps

WARM UP

2 Rounds. . .
10 Lateral Steps (each side)
5 Pausing Squats (0:03 at the bottom)
10 Push Up Down Dog
0:30 Hip Bridges

MOBILITY
(All Stretched on One Side)
0:20 Static Spiderman
0:20 Static Lunging Hip flexor Stretch (drop back knee from spiderman stretch)
0:20 Half Kneeling Hamstring Stretch
0:20 Half Kneeling Adductor Stretch
0:20 Pigeon Pose

0:30 Rig/Rack Assisted Squat Hold

SPECIFIC WARM UP [30:00 - 37:00]
10 Double Dumbbell Deadlifts
10 Scap pull ups
10 Box Step Overs

5 Double Dumbbell Power Cleans
5 Kip Swings
5 Box Jump Up Step Down

3 Double Dumbbell Front Squats
3 Pull Ups / c2b
3 Box Jump Overs

For time:
100 total Double KB Front Rack Walking Lunges @ 24/16kg
- TIME CAP = 10:00

Extra:
Banded pull through
3x25reps
rest 60s

20 MIN EMOM
FIRST 10 MIN , one back squat at 140kg/95kg
LAST 10 MIN, one front squat at 110kg/75kg

A)
15 mins to find daily max of :
3RM Clean & Jerk
You need to complete the jerk after each Clean!
- no touch n GO
- Not more than 4-5 sec rest between reps

B)
Amrap 20 mins
2 Front Squat, 2 Push Jerk, 2 Pullups
4 Front Squat, 4 Push Jerk, 4 Pullups
6 Front Squat, 6 Push Jerk, 6 Pullups
8 Front Squat, 8 Push Jerk, 8 Pullups
10 Front Squat, 10 Push Jerk, 10 Pullups
.
.
.
.
Weight @43/30kg

Basic Endurance 48 minutes.

6 min Any Ergo
8 Toes To Bar / Kipping Leg Raise
10 + 10 Hang Dumbbell Snatch
5 Wall Walks
6 min Any Ergo
10 + 10 Banded Hamstring Curl
20 Gobblet Squat
30 Banded Deadlift

Mobility

10 kierrosta aikaa vastaan:

• 10 etunojapunnerrus
• 10 rengassoutu

Suorita jokaisella alkavalla minuutilla 3 x toes-to-bar.

15min time cap

Emom 4
Clean pull
Hang power Clean & Jerk
Hang Clean & Jerk

Every 90 s 4rounds
Power Clean & Jerk
Clean & Jerk

Every 2.15 6rounds
Clean & Jerk

Hiki:
Hspu practise

Treeni:
Every 3 min x 5
10-14 Hspu
12/10 cal Row / 10/8 cal EB
Round Tc 1:30 min

Accessory
Hiki:
2-3 Rounds
12 Unbroken Banded strict pull up
10+10 Single arm half kneeling press
14 Lumbar roll up
15 Cal Row

Treeni:
2-3 Rounds
12 Unbroken Banded strict pull up
10+10 Single arm half kneeling press
14 Lumbar roll up