Warm-up (12–15 min)
General (3 rounds)

• 45 sec jump rope
• 6 inchworms + push-up
• 8 PVC overhead squats
• 8 scap pull-ups
• 20 sec hollow hold

Mobility (5 min)
- Ankle rocks x10/side
- Front rack stretch x30 sec
- Thoracic rotations x8/side

Technique – SNATCH (20–22 min)
Focus: Strong hip extension, Faster turnover under fatigue

A) Snatch High Pull

• 4 × 3 reps

Moderate load
Focus: vertical extension

B) Hang Squat Snatch (from knee)

• 5 × 2 reps @ ~60–65%

Cue:
“Finish tall → drop fast.”

C) Overhead Squat (pause)

• 3 × 3 reps

2 sec pause in bottom

D) Snatch Balance

• 3 × 3 reps (light–moderate)

Focus: confidence in receiving position

MetCon – Interval Capacity Builder
Intervals:
2–2–2–3 min work / 60 sec rest

Each interval:

• 12 cal BikeErg
• Max wall balls (9/6 kg)

First 2 intervals: controlled
Third: push slightly
Last (3 min): hardest effort
Target: increasing output each round or maintain consistency

Optional Accessory (8–10 min)

• Snatch grip RDL 3 × 8
• Banded shoulder stability work 3 × 15 (esim. Kuminauhan päähän kahvakuula ja joko sen nostelua molemmat kädet erikseen, tai keppiin ja nosteluita ”tangon” tapaan)

Warm-up (12–15 min)
Aerobic activation

• 5 min bike or row (steady)

Movement prep (2 rounds)

• 10 reverse lunges
• 10 air squats (tempo)
• 20 sec single-leg balance / leg
• 10 ankle pulses

Mobility
2 Rounds

• 30s/leg Ankle Dorsiflexion Dynamic Stretches
• 30s Feet together Squats
• 30s Cossack Squats

Technique – PISTOL PROGRESSION (20 min)
Goal: Increase depth, Build control toward full range

A) Lower Box Pistols

• 4 × 4 / leg

B) Counterbalance Pistols (light plate or KB)

• 3 × 3 / leg

C) Slow Eccentric Pistols

• 3 × 2 / leg

5 sec down → minimal assistance up

D) Step-Down Control

• 3 × 5 / leg

Focus: knee tracking, balance (askel ja rauhallinen laskeutuminen)

MetCon – Gymnastics Capacity (8 min cap)

• 15 toes-to-bar
• 20 air squats
• 12 toes-to-bar
• 15 air squats
• 9 toes-to-bar
• 10 Air Squats
• 6 toes-to-bar
• 5 air squats
• Max pull-ups in remaining time

Manage grip early, Avoid early failure on TTB
Final 2–3 min = push pull-ups

Optional Accessory (8–10 min)
Single-leg strength

• Bulgarian split squat 3 × 8 / leg
• Hanging knee raises 3 × 10
• Side plank 2 × 30 sec / side

Warm-up (12–15 min)
General Activation (3 rounds)

• 50 single unders / 20 double unders
• 6 inchworms + shoulder taps
• 8 PVC overhead squats
• 6 jumping pull-ups
• 20 sec hollow rocks

Mobility Prep

• Banded lat stretch x30 sec/side
• Ankle dorsiflexion rocks x10/side
• Thoracic opener against rig x8/side

Focus: Preparing shoulders and ankles for receiving positions + gymnastics fatigue.

Technique – SNATCH (22 min)
Focus: Aggressive turnover, Fast drop under, Receiving confidence under speed

A) Power Snatch + Overhead Squat

• 1 + 2 × 5 sets

Moderate load (~60–65%)
Purpose: Connect extension → receiving position.

B) Full Squat Snatch

• 6 × 2 reps

Build gradually to ~70%

C) Snatch Balance

• 4 × 2 reps

Moderate load, Fast feet + stable lockout.

D) Overhead Squat Hold

• 2 × 20 sec in bottom @ Light load

MetCon – Skill Under Fatigue
8 min AMRAP

• 30 double unders
• 10 m handstand walk
• 15 toes-to-bar

Optional Accessory (8–10 min)
Snatch Support

• Snatch grip RDL 3 × 8
• Tall muscle snatch to extension 3 × 5

Core

• Hollow hold 3 × 30 sec

Warm-up (12–15 min)
General Warm-up
2 rounds

• 200 m easy row
• 10 air squats
• 8 reverse lunges/leg
• 10 pogo jumps (yhen jalan hyppyjä)
• 20 sec single-leg balance

Specific Prep

• Front rack stretch x30 sec
• Ankle mobility x10/side
• Wrist prep for front rack

Technique – PISTOL PROGRESSION (20 min)
Goal: Begin transitioning toward full pistols.

A) Counterweight Pistols

• 4 × 3 / leg

Light plate held in front.

B) First Unassisted Attempts

5–6 total attempts / leg

Focus: control, balance, full foot pressure

C) Assisted Volume After Attempts

• 3 × 4 / leg

Use rig assistance only as needed.

D) Slow Eccentric Pistols

• 2 × 2 / leg

5 sec lowering phase.

MetCon – Sprint Final
For time (5 min Cap)

• 20 box jump overs
• 15 light thrusters
• 10 burpees over bar

Optional Accessory (8–10 min)
Single-leg strength

• Bulgarian split squat 3 × 8 / leg

Lower leg & knee support

• Tibialis raises 3 × 15
• Spanish squat hold 2 × 30 sec

Warm-up (10–12 min)
2 rounds

• 10 air squats
• 10 walking lunges
• 10 glute bridges
• 10 one-leg jumps /leg
• 10 ankle pulses/side

Back squat prep

• 2 × 8 reps with empty bar
• 2x 5 reps @ ~40–50%

Strength – Squat Progression
Back Squat

• 5 × 5 @ 70%

Rest: 2–3 min between sets
Focus: Consistent depth, Strong bracing, Fast drive up

Secondary Strength Progression
Bulgarian Split Squat

• 4 × 6/leg

Moderate load
Focus: Knee tracking, Single-leg strength

Short Conditioning
EMOM × 8
Odd minutes: 8 DB walking lunges
Even minutes: 10 box jumps

Keep quality high; do not turn into maximal effort.

Optional Accessory
Posterior Chain

• Hip thrust 3×10

Core

• Hanging knee raises 3×10

Knee resilience

• Spanish squat hold 2×30 sec

Warm-up (12–15 min)
3 rounds

• 40 DU
• 6 inchworms + shoulder taps
• 8 PVC overhead squats
• 6 scap pull-ups
• 20 sec hollow rocks

Mobility

• Banded lat stretch × 30 sec/side
• Ankle mobility ×10/side
• Thoracic opener ×8/side

Technique – SNATCH (22 min)
Focus: Fast turnover + stable squat receiving

A) Snatch High Pull

• 4×3 @ 75–80% of snatch

B) Full Squat Snatch

• 5×2 @ 72.5–75%

C) Snatch Balance

• 4×2 @ 65–70%

D) Pause OHS

• 3×3 @ 50–55% (2 sec pause)

MetCon — Skill Under Fatigue
For max reps in 8 min cap

• 30 double unders
• 10 m handstand walk (1 m sections allowed)
• 40 double unders
• Max bar muscle-ups in remaining time

Goal: Smooth movement before attacking BMU.

Optional Accessory

• Snatch-grip RDL 3×8
• Hollow rocks 3×20

Warm-up (12 min)
2 rounds

• 200 m row
• 10 reverse lunges
• 10 air squats
• 20 sec single-leg balance
• 10 ankle pulses

Technique – PISTOL PROGRESSION (20 min)
A) Counterweight Pistols

• 3×4/leg

B) Unassisted Pistols

• 6 attempts/leg

C) Assisted Pistols

• 3×3/leg (boxilta laskeutumisia ja myös nousuyrityksiä tai räkin avulla/renkaiden avulla pistoolikyykkyjä tai jalka nilkan takana pistoolikyykkyjä)

D) Slow Eccentric (negative) Pistols

• 2×3/leg

MetCon
For time, 10 min cap
6–8–10–12

• Toes-to-bar
• Shuttle run (esim. 7,5m + 7,5m)

Then:
6–8–10–12

• Pull-ups
• Shuttle run

Goal: Consistent movement and grip management.

Optional Accessory

• Bulgarian split squat 3×8/leg
• Tibialis raises 3×15

Warm-up (10–12 min)
2 rounds

• 30 DU
• 6 PVC OHS
• 10 walking lunges
• 20 sec hollow hold

Technique (25 min)
Snatch complex
Power Snatch + Squat Snatch

• 5 sets of 1+1 @ 65–70%

Pistols
Unassisted or counterweight

• 4×2/leg

MetCon – Finals Sprint
For time, 6 min cap

• 15 box jump overs
• 12 thrusters @ 20-30kg
• 9 bar-facing burpees

Optional Accessory

• Farmer carry 3×30 m
• Dead hang 3×30 sec

Warm-up (10–12 min)
2 rounds

• 10 air squats
• 10 walking lunges
• 10 glute bridges
• 10 one-leg jumps / leg
• 10 ankle pulses/side

Barbell Prep (5–8 min), Front Squat

• 1×8 Empty bar squat with 3s pause at the bottom
• 5x 40% with pause
• 4x 55%
• 2x 65%

Strength – Squat Progression
Front Squat

• 5×4 @ 72.5%

Rest: 2–3 min

Secondary Strength
Bulgarian Split Squat

• 4×6/leg

Moderate load

Accessories
Posterior Chain

• Hip thrust 3×10

Knee Health

• Spanish squat hold 2×30–45 sec

Core

• Hanging knee raises 3×10

Warm-up (12–15 min)
3 rounds

• 40 double unders
• 6 inchworms + shoulder taps
• 8 PVC overhead squats
• 6 scap pull-ups
• 20 sec hollow rocks

Mobility

• Banded lat stretch ×30 sec/side
• Ankle rocks ×10/side
• Thoracic rotations ×8/side

Technique – SNATCH (22 min)
Focus: faster turnover and stronger receiving positions

A) Snatch High Pull

• 4×3 @ 80–85%

B) Full Squat Snatch

• 6×2 @ 75–77.5%

C) Snatch Balance

• 4×2 @ 70%

D) Pause OHS

• 3×3 @ 55–60%

MetCon — Skill Under Fatigue
9 min AMRAP

• 30 double unders
• 10 m handstand walk (1 m sections allowed)
• 15 toes-to-bar
• Max bar muscle-ups remaining time

Goal: Keep movement smooth before BMU efforts.

Optional Accessory

• Snatch-grip RDL 3×8
• Hollow hold 3×30 sec