With a running clock:

A) @ 0:00 – For time
15-12-9 Power snatches @ 43/30kg (95/65lbs)
21-15-9 Toes-to-bars

B) @10:00 – For time
15-12-9 Thrusters @ 43/30kg (95/65lbs)
21-15-9 Bar-facing burpees

C) @ 20:00 – 2 Rounds for time
12 Power snatches @ 43/30kg (95/65lbs)
15 Bar-facing burpees
12 Thrusters @ 43/30kg (95/65lbs)
15 Toes-to-bars

TC 32

Overview. Three short, intense pieces stacked together. The aim is to go hard on each one. While the fatigue will accumulate, the longer rests should allow you to keep the intensity high all the way through.
Strategy.
Part A: Smooth, aggressive pacing but not all-out. While unbroken sets on the snatches is the dream, you can shorter sets, a longer set followed by singles or just quick singles from the start. Break toes-to-bars early if needed to avoid long rests. Aim for only short chalk breaks.
Part B: The thruster/burpee combo gets the heart rate up fast. Don’t rush the thrusters but find a fast, smooth rhythm where you can still breathe. Aim to jump down/step up the burpees and find a pace that you can hold onto (vs sprint and then slow down). Commit to picking up the bar fast after the burpees, it’s only 12 and 9 reps left.
Part C: With fatigue from previous pieces and more movements to transition in-between, it’s important that you stay focused and relentless through this final one. The goal is to still be able to push intensity here and not just merely survive till the end. Same strategies hold true from the other pieces. The most important thing is to manage the work in a way that allows you to keep moving without significant breaks.
Instructions. Set the equipment up so as to keep the transitions short.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you manage your pacing from A through C?
– Where did fatigue hit hardest: grip, breathing, legs or something else?
– Did your strategy for breaking sets help or slow you down?
– What adjustment in pacing or transitions would give you more consistency next time?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Alternate rep schemes → reduce all sets by 3 reps
Barbell → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight that allows you to keep moving
Toes-to-bars → Toes-to-rings → ab-mat sit-ups

Bench Press

6 x 3, start ~80% and building heavy

Go every 3:00

Every 2 mins for 12 mins,

(6 rounds of )
4 Barbell Z Press, pick load
8 Barbell Bent Over Rows, pick load

Kahvakuula/käsipainosoutu vuorotahtiin 3x20-30 (10-15 / käsi)

Sjmv 3x20

Sivutaivutus 3x20 / puoli

Kyykky 3x12 (35-45-55%)

QuadBlast 2 kierrosta

Deadlift

5 sets of 5 @ 65 - 75%

Go every 2:30

Snatch Drills x2

12min Snatch EMOM:

0-4min:
2x Snatch Pull + Squat Snatch
4-8min:
1xSnatch Pull + Squat Snatch
8-12min:
Squat Snatch

We will do this same workout 3 times, next week and the week after that. Add loading every 4th minute. Go by feel. Scale if needed.

4 set, 3 Front Squat + 6 Squat Jump

Bar from the rack. Do squat jumps immediately after front squats. Go AHAFA, rest as needed. Scale if needed.

As heavy as you can

For time
Run 10 miles
150 burpee pullups MOD Jumping pull-ups

7rounds:

30s On / 30s off
1) shuttle run
2) double kb/or Db stoh
3) ttb