Optional Accessory:

3-4 rounds, 20sec ON, 40sec OFF:

1) Ring Support
2) Top of Ring Row
3) Hollow Hold (loaded if needed)
4) Bottom of OHS (empty barbell)

• rest 2-3min btw sets, so that you feel fully recovered.
• Post total reps

• @70% of 1RM PC
• No TnG
• Rest 2min btw sets

EMOM 20 min - Snatch complex

1 Power snatch + 1 Hang squat snatch
1 Squat snatch + 1 OHS

---

Start light and go moderately heavy of the day. Focus on technique. 3 cycles.

Optional Accessory:

3-4 rounds, rest as needed:

6+6 Lunge Arnold Press
10 Lateral Raises
15-25 GHD Sit-Up

Warm up(0:00-10:00)
Warm up
Line drill
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Mobility(10:00-12:00)
Elevated pigeon-1:00 min per

Skills/Teach(12:00-22:00)
Box jump
Height
Rebounding

Movement prep:
10 Seconds Small Hops
10 Seconds Tall Hops
4 Step-up / Step-down
4 Jump-up / Step-down

Wallball
Ball high in front
Relax arms

Movement prep:
5 front squat
5 push press
5 thrusters
5 wallballs

Kettlebell swing
Full extension
Hip hinge

Movement prep:
3 kb deadlift
3 russian kbs
3 kettlebell swings

Pull ups
Long hollow body

Movement prep:
10 scap pull ups
5 kip swings
3 strict pull-ups
3 pull ups

Run through(22:00-30:00)
100m run
5 box jumps
5 wallballs

100m run
3 kbs
3 pull ups

Metcon(25)
“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly is:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen is:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Opt(12)
1000m row
5x3 muscle ups/c2b/gym goat
3x5 db curl super w/oh tricep ext
5x100m hill sprints

Finisher
30 w-raise
30 cuff iso
60 double crunch w/leg ext
1:00 min quad stretch per

Warm up(0:00-10:00)
:30 sec row
:30 sec knuckle drags

:30 sec bike
:30 sec walkouts

:15 sec row
:15 sec active spiderman

:15 sec bike
:15 sec active samson

followed by

Barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict press
5 stiff leg deadlift
5 front squat

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Elevated child's pose-1:00 min
Pigeon pose-1:00 min per

Skills/Teach(15:00-35:00)
Row-fast handle, straight arms, full rom
Bike-knees in, seat height, use arms and legs

Power snatch
Prep:
Burgner warm up x3
down and up
high wide
muscle snatch
snatch land 2 in, 4 in, 6 in
snatch drop

Power clean-
Prep: 
10 second hold receiving position 
2 High Hang Power Cleans 
2 Hang Cleans 
2 Power Cleans

Jerk-
Movement prep:
10 sec hold jerk catch
2 strict press
2 push press
2 jerks

Run through(35:00-40:00)
3 cal bike
3 pwr snatch
3 cal row
3 clean and jerk

Metcon(40:00-60:00)
"Power Down"
15-12-9
cal row
power snatch 95/65
directly into
15-12-9
cal bike
clean and jerk 95/65

Opt(12)
1600m walk/run
5x100m shuttle sprint
5x1 heavy clean and jerk
500m row

Finisher
30 t raise
:30 sec chest opener per
100 flutter kicks
1 min hamstring stretch per

12 min AMRAP
10 side squats alternating
10 C2B
10 swings 24kg/16kg
5+5 devils presses with one hand 24kg/16kg
10 wall balls 9kg/6kg
6 burpees

In a 30 Minute Window in Teams of 3:

4000m Row
Remaining time AMRAP:
30 Wallballs (20/14)
30 Power Snatch (42.5/30kg)
30 Toes to Bar

• Score = total rounds + reps

7rounds for time
-deadlift x 3@150/100kg
-pistols x 6(alt.)
-T2B x 9
TC18