3x1@max

IN TEAMS OF 2...
AMRAP x 25 MINUTES
1000m Row/Ski or 2000m Bike Erg
100 Box Jumps Step Downs
100 Sit-Ups or 60 V-Ups

• Must switch row every 250m. Split all other work as needed.

• Video: https://vimeo.com/805486329

Warm-up:

3 Rounds or 10:00 minutes of:
:45s Erg
10-15 Banded pull aparts
3-5 Hang muscle snatch
3-5 Behind the neck shoulder press
3-5 Overhead squats
3-5 Snatch balance
3-5 Snatches

---

SNATCH



Primer:
Hang muscle snatch + Hang power snatch + Overhead squat.
3-5 sets of (2+2+2).
*You choose the weights, but focus on good mechanics.

Worksets:
Hang power snatch + Overhead squat

2 x (3+2) @ 65%
2 x (2+1) @ 68%
*Percentages are of 1 rep max snatch
*3s descend on the overhead squats
Rest 1-2 minutes between sets.

---

CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:
Clean,
3 x 1 @ 65%
3 x 1 @ 68%
3 x 1 @ 71%
*Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 65%
3 x 2 @ 68%
3 x 1 @ 71%
*Rest 1:00 min between sets.

---

FRONT SQUAT

Tempo front squats,
2 x 5 @ 61%
5 x 2 @ 66%

- 2-3s pause at the bottom. The pause should long enough that there isn’t any stretch reflex happening.

---

(Optional) BONUS:

3 Rounds of:
10 Bent over rows with kettlebells/dumbbells
10 Behind the neck tricep extensions
:30-45s Weighted plank
*Rest 1:00 min between rounds

3 Rounds of:
10 Back rack weighted lunges, alternating legs
10 Cyclist squats
:30-45s Barbell sidebends
*Rest 1:00 min between rounds.

Front squat, four sets, triples and doubles.

Warm Up
3 rounds
1 min air bike
10 db front raises
10 box jumps (sharp)
20 shoulder taps

Strenght
Push Jerks 5-4-3-2-2-3 reps@68-75-81-88-68% of 1rm push jerk
Bench Press 8+6+4 and 2-3sets x2reps @63-70-77-85% of 1rm
rest 2-3 min bwn sets

Metcon
For Time
30-25-20-15 cal air bike (women cal 25-20-15-10)
8-7-6-5 reps squat clean @40/60kg
40-40-40-40 reps of double unders (or 45s max du's)
time target 11-14 minutes.

Accessory Work
3-4 sets 6-8 strict ring dips+ 12-15 light weight barbell curls (fast up)
rest as needed
3-4x15 reverse hyper @light/mod weight or good mornings with light/mod weights
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

4 x 3 Front squats / 6 Back squats

E75s x12:
Clean pull + squat clean + front squat

A1 L-sit pull up (RP8) 4/3/3
A1b L-sit pulse holds 8x2-4s
2 min rest

Warm Up
3 rounds
15/12 cal rowing
10+10 suitcase deadlifts
20 heel over db
10 goblet squats

Strenght (week 5)
Back Squat 8+6+4+4 reps
62-71-81-86% of 1rm
Front Squat 5+5+3+3 reps
70-80-85-90% of 1rm
rest 2.5-3.5 min bwn sets
Takakyykky tulis olla haastava mut ainakin 2 toistoa varastossa, etukyykyn
kaks vika sarjaa haastavia mut niin et toi 90% jättää vielä 1 varaa.

Metcon
3 sets
250/300m row @2km pr pace
directly to
600/700m row @5km pr pace +2-4 sec (pr pace jos 1.45 niin mee 1.47-1.49)
rest 2 min bwn sets

Accessory Work
3x10+10 curtsy lunge @12-16/16-24kg (goblet hold)
3x12 bent over row @30-40/50-70kg
3x15 abs crunch + 30 weighted ukraine twists
rest 1-2 min

Ekstratreeni
Emom 8
1 legless rope climb + 1 normal rope climb
or
10 rope climbs for time (with legs)

AMRAP 2 x 4

10 Box Jumps
10 Kettlebell Swing
10 Sit-ups

Rest 1 minute between AMRAP´S