WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Hang snatches
3 High box jumps
20 Flutter kicks

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SNATCH

Primer:
3-Position snatch.
(Above knee, below knee, floor)
You choose the weight, but focus on speed, control and good technique.
3-5 sets / 8:00 minutes

Worksets:
Snatches,
3 x 3 @ 72%
3 x 2 @ 76%
3 x 1 @ 80%
Lift every minute on the minute.

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STRENGTH

Shoulder press,
6 rep max in 3-4 sets.
Then 4 x 6 @ 90% of the heaviest set of 6.

Push press,
2 x 8 @ 70%
2 x 6 @ 74%
Lift every 2:00

Back squats,
5 @ 72%
4 @ 74 %
3 @ 77%
5 @ 75 %
4 @ 77 %
3 @ 80%
Lift every 2:00

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(OPTIONAL) BONUS

Accessory:

4 Rounds of:
15 Banded pull-ups
10 Seated z-press with kettlebells
20 Alternating leg V-ups
12 Toes up romanian deadlifts
12 Cyclist squats
10-15 Back extensions on GHD
Rest 1:00 min between rounds.

Conditioning:

As many reps as possible in 15:00 minutes of:
1-2-3… Squat snatches @ 50%
5 Pull-ups
10 Push-ups
15 Air squats

Add 1 squat snatch after each round of “Cindy”.

KARHU CROSSFIT
30 minutes for quality:

400m erg
o or 400m jog
40 walking lunges
30 (15+15) heavy bent over row with 1db 

20 Medball squat cleans (6/9kg)
10 superman swing

12 Min emom
4 rounds
1. 3 Overhead Squats Work Up Each Set
2. 10 Seated Box Jumps
3. 12/9 Cal Erg (45-50 sec max)

7 Min Emom
3 Power Snatch @5/10 rpe
2 Power Snatch @6/10 rpe
1 Power Snatch @7/10 rpe
rest
3 Power Snatch @6/10 rpe
2 Power Snatch @7/10 rpe
1 Power Snatch @8/10 Rpe

• 10 minutes for floating clean pulls. Focus on passing the knee and keeping the bar close.
• 15 minutes for squat clean doubles.
• 20 minutes for a heavy single of the day.

Etuheilautus 3x20

Suorinjaloin maastaveto 3x5 (40-50-60%)
-jokainen toisto lattiasta

Maastaveto 2x4x70%, 2x3x80%, 2x85%, 2x90%

SitUps 3x8

Sivutaivutukset 3x15 / puoli

6 sets of clean + clean & jerk

IN TEAMS OF 2...
AMRAP x 21 MINUTES
30 Cal Row
20 Burpees Over Rower @ Jump Over or Step Over
10 Power Cleans @70/47kg or moderate
Split work as needed
RPE 7

Speed work, 2 min rest between rounds
A1) Bulgarian split squats 3x(4+4) heavy
A2) skater jump+ high box jump 3 x 3 (2+1)
A3) Plyo push ups 3x6
A4) hang power snatch 3x4x60%

12 Min Emom
4 Rounds
1. 5 Snatch Pull @85% Snatch max OR 8-9/10 rpe
2. 5 Kb Snatch R + 5 Kb Overhead Squat + 5 Kb Snatch L + 5 Kb Overhead Squat L
3. 10 Box Jumps