Warm up(0:00-8:00)
Quad Stretch 
Knee to Chest 
Solider Kicks 
Cradle Stretch 
Side Lunge 
Walking Samson 
Walking Spiderman 
3 Air Squats + Broad Jump 
Toe Walk 
Heel Walk 
Side Shuffle 
High Knees 
Butt Kickers

followed by…

Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell

Mobility(8:00-10:00)
Pvc pass through-1:00
Down dog w/foot pedal-1:00 min

Skills/teaching(10:00-25:00)
Burgener warm up
Down and up
Elbows high and out
Muscle snatch
Snatch lands
Snatch drops
Hang power snatch
With Empty Barbell:
3 High Hang Power Snatches 
3 Hang Power Snatches 
3 Power Snatches

Run through(25:00-35:00)
Take 3 minutes to climb to opening weight then:

50 Meter Run 
5 Calorie Bike 
5 Snatches (75/55)

50 Meter Run 
4 Calorie Bike 
4 Snatches (95/65)

50 Meter Run 
3 Calorie Bike 
3 Snatches (115/80)

Metcon(25)
“All Fours” 
AMRAP 4:00, rest 4:00:
400m run
27/20 Cal bike
Max power snatches (75/55)

AMRAP 4:00, rest 4:00:
400m run
21/15 cal bike
Max power snatches (95/65)

AMRAP 4:00, rest 4:00:
400m run
15/10 cal bike
Max power snatches (115/75)

Options(12)
5x50m sprint
5x100 hill sprint
1600m walk/run
4x1 snatch

Finisher
30 w raise
30 over unders
60 bicycles
60 rtw
2 min hamstring stretch

4 Rounds

AMRAP - For total reps

1 min max Burpee pull up
1 min max Split jump (each lunge=1rep)
1 min max Alt DB snatch 50/35
1 min max Ab mat sit ups
1 min Rest

In teams of 3:
AMRAP 24:00
Run 600 Meters / Row 600m / Ski 600m
30 Box Jumps w. step down (61/51cm)
30 Power Snatch (35/25kg)
30 Overhead Squats (35/25kg)

• Rx+:42.5/30kg
• Split the work evenly each movement. Probably 10s

EMOM 8
A) 10 Scapula pull-ups
B) 30s HS-hold (adv. HS shoulder taps)

Rest 2min

EMOM 8
A) 10 Pull-ups (adv. C2B) + 10 Push-ups
B) 15 KBS

Rest 2min

EMOM 8
A) 15 Hollow rocks
B) 20-30s Superman hold

Rest 2min

EMOM 8
A) 5 Wall walks
B) 6-8 Bar tuck-ups

Rest 2min

EMOM 8
A) 10 Bicep curls + 10 Strict presses 20/15kg (barbell)
B) 40 DU

Seated DB Cleans: 3 x 12-15. Rest 60s.
*These should be light!

Glute March on a bench x 100 Total Reps.

HS walking / standing / kärrynpyörät / kuperkeikat
Käytä aikaa n.15min näihin.
Älä yli tee hommaa ettei yläkroppa mene turhan tönkkiin ennen huomista upperbody str trainingia.

16 min EMOM

1. Max reps BMU/ banded Bar Mu/ C2B / pull ups
2. Run
3. MR squat snatch @ 70% max
4. Rest

5x4 ilman hidastuksia ✌️

Strength

20 mins to build up to heavy

1 power clean+2 power jerks

WOD

12min EMOM:
even: 8 touch and go power cleans
odd: 8 front squats