Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
2x 3 snatch pulls + 3 high hang power snatch +3 snatch balance 30-40%
2x2 snatch high pull + 2 hang power snatch + 2 snatch balance @45-55%
3-5x1+1+1 power snatch + hang power snatch + snatch balance @60-70%
rest as needed bwn sets

Strenght
Deadlift 10-10-6-6-6 reps @50-55-60-65-70% of 1rm
rest as needed bwn sets

Metcon prep:
2 sets
5 ghd sit ups + 5 kb swings, add weight + 5m hs walk
rest 1-2 min bwn set

Metcon

3x2 min on / 1 min off
10-15 ghd sit ups
10 kb swings @20-24/28-32kg
max meters hs walking in remaining time in 2.5-7.5 meters at once. or x-reps of wall walks or double unders

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, rest btw sets 2-3min

1A) Back squat 3x6x75%
1B) Strict HSPU 3x6

6x 8 min (2 kierrosta)

1)
3min kone
6 Hyvää huomenta
6 Valakyykkyä

2)
20 Kevyttä kahvakuulaheilautusta
3+3 Turkkilainen ylösnousu
30-45s Naruhyppelyä
5+5 Painon siirto lankussa

3)
12-20 Boxiaskellusta
10 Rangan avausta boxilla
6+6 Lonkat ja kierto
10 olkapäät kepillä

"Christine "

3 Rounds For time :

500m Row
12 Deadlifts @ BW
21 Box Jumps 20"

Time Cap 15

3 sets:
12 SA Bench Supported DB Row + 10-15 Banded Face Pulls
- Rest as needed btw sets

For time:
20 deadlifts @60-70% of 1rm
400 m run
20 KB swings @32/24 kg
400 m run
20 overhead squats 45/30kg
400 m run
20 burpees
400 m run
20 C2B/pull ups
400 m run
20 box jumps (60/50 cm)
400 m run
20 DB squat cleans 2 x 20/15 kg DB
400 m run

Tc: 40 min.

*pp flat footed/full foot & don't do this Touch & Go -style!

3+5@barbell, 3+5@up to 85%, then DROP SETS 3-4x1x[3+5]@-10%, sp-%, rest btw sets 2min

Back squat 5-4-3-2-1

4x 30s ON/30s OFF
~5 kierrosta

1) Kone
2) Viivajuoksu
3) Seinäpallo
4) Istumaannousu
5) Lepo (90s)