6-8 sets:

2 power clean + 1 jerk 75-85%

4-5rounds:

50 DU
8 hang power snatch @40/30KG
8 OHS
8 c2b / scaled pull up

rest 2min

Skills
kipping pull ups
bar muscle up

Partner workout
WOD - 0:00-20:00:
4 Rounds for time:
30/20 cal Row (divide anyhow)
20 Sync. Sit-ups
30/20 cal Row (divide anyhow)
20 Alt. Box jumps @60/50cm (10 each)

Time cap = 18 min

WOD - 20:00-35:00:
AMRAP 15 MINS
10 Strict HSPU / Box Pike push-ups (divide anyhow)
10 Alt. Power snatches 60/43kg (5 each)
10 BMU / Strict pull-ups (divide anyhow) / Partner assisted
10 Front squats 60/43kg (divide anyhow)

EMOM 10
ODD Minutes: 10 Deadlifts @100/70kg
EVEN Minutes: 10 Goblet Squats @32/24kg

Extra credit:
Bicep curls with barbell
3x 12 reps
90 sec rest btw sets

EMOM X 32

1) 6-16cal echo
2) 1-3 rope climb
3) 6-16cal row
4) 6-12 ttb

WORK TIME 40-50S / SCALE UP LEGLESS ROPE CLIMB

Warm Up
3 rounds
40/20/10s echo bike, add speed
10+10 single leg hip bridges
20 bicycle crunch
10 goblet squat, add weight

Strenght
Build to heavy triple on Pause Back Squat
3x6reps@35-60% and 4-5 sets of : 3reps @65-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
Build to heavy triple on Pause Bench Press
3x6reps@35-60% and 3-5 sets of : 3reps @65-85% of 1rm. On last set 1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

Accessory Work
3 sets : 20+20mof sledge push (kuopaseva askel/päkiä askellus takaisin) start light weight, last set moderate.
3 x 6-10 reps of strict ring dips with pause t at top
rest as needed

Metcon Prep
2 sets
40s easy + 20s moderate + 10s fast rowing, rest 1 min bwn set

Metcon (zone 4 mainly)
1000m row @5km pr pace
rest 1.5min
1000m row @5km pr pace
rest 2 min
1000m row @5km pr pace
rest 2.5 min
500m row @2km pr pace
rest 1 min
500m row @2km pr pace

2-3rounds:

10+10 Db row
10 GHD hip extension + 10s hold

Power snatch + Deep power Snatch + Snatch

6 to 8 x 1+1+1 @ 60+%1RM snatch, go every 1:30-2:00

– Do your 1st set @ 60%1RM snatch, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift
-This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.

1 – Catch in power position, pause for 1-second, stand up to finish the rep

2 – Catch in deep power position (hips just above the knee), pause for 1-second, stand up to finish the rep

3 – Regular snatch