Warm-up:
3x
15/12 Calories erg
20 Deadbugs
10 Snatch grip upright rows
10 Snatch grip sotts press behind the neck
5 High box jumps

A) Snatch

Climb up to a heavy single 1RM in 20:00 minutes.

B) Back squats

Climb up to a heavy, but fast single back squat

C) Bonus:

Core:

3x
20 Alternating V-ups
20 Heels over object taps
10 Hanging knee tucks

Extra:

3 x 12 Dumbbell hammer curl
3 x 12+12 1-Arm bench press
3 x 15 Weighted hip extension on GHD

3x5min AMRAPS

Amrap 5
700m bike/300m run
8 box step ups @2x22/14kg
12 db shoulder to overhead @2x22/14kg
Amrap db hang power snatch

rest 2

Amrap 5
700m bike/300m run
8 double db thruster @2x22/14kg
12 double db front squat @2x22/14kg
Amrap db hang power snatch

Rest 2

Amrap 5
700m bike/300m run
8 alt. Devils press @22/14kg
12 hang power clean @2x22/14kg
Amrap db hang power snatch

Tulos: db hang power snatch toistomäärä

3-2-1-3-2-1-3-2-1 Split Jerk

Complete as 3 rounds of:
3 Split Jerks @65%
Rest 1min
2 Split Jerks @72%
Rest 1min
1 Split Jerk @80%
Rest 3 mins

12 min AMRAP
12 burpees
300m run
12 pistol squats alternating
40 DUs

Floor Press
8 x 3. Every 60s.
- These are speed reps
- Improve from last week in either speed or weight

35MIN time

Equipments: 1x Row, 1x SkiErg, 1x BikeErg, 2x Echo Bike

5x8m Run
+
20/15 Cal. on a machine when its your turn, then - back in the line and wait for the next

Back Squat 5 x 8

Side Plank Knee to Elbow: 25 quality reps per side, split as needed
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 rounds for quality:
20 Russian Twists (1=1)
40 Plank Hold Shoulder Taps (1=1)
1min Rest

In 20min, build to days heavy complex of:
Clean Deadlift + Squat Clean + Front Squat+ Clean DL + Squat Clean + Front Squat + Split Jerk