Lämppä
3 Rounds for Quality

• 20 (10/10) Shoulder Pendulum @ 4kg
• 16 (8/8) Elbow-on-Knee Shoulder Rotation @ 4kg
• 5 + 10s Banded Outward & hold
• 5 + 10s Banded Inward & hold

Grip work
Wrist Roller

• 30s on : 30s off kepillä
• 25s on : 35s off keppi + 1,25kg
• 20s on : 40s off keppi + 2,5kg
• 25s on : 35s off keppi + 1,25kg
• 30s on : 30s off kepillä

Farmer Carry

• 3x Max Distance @ 2x12,5kg

Snatch

• 4x 4 Snatch Grip Deadlift with Pause at the knee & Power position
• Build to heavy set

Then

• 4x 3 High Hang Power Snatch
• Lämmittelee kevyillä painoilla n. 70% asti (raakatempauksesta)

Lämppä
2 Rounds, 1min per Station

• Banded Inward Rotation, 30s per arm
• Wall Ball Hugs
• Banded Outward Rotation, 30s per arm
• Banded Arm Circles

Upper Body Strength
Shoulder Press

• 5x 65% of 1RM
• 4x 70% of 1RM
• 3x 75% of 1RM
• 5x 70% of 1RM
• 4x 75% of 1RM
• 3x 80% of 1RM

Bottoms up KB Press

• 3x 12 (valitse sopivan haastavat kahvakuulat)

Sotts Press

• 3x 5 (Jos tanko on liian painava, sopivat kahvakuulat)

Clean & Jerk

• 5x 5 Power Clean with 2s pause at the knee (sopivan haastavalla painolla)

Then

• 3x 5 Press in Split position

Then

• 5x Power Clean + Hang Squat Clean + Split Jerk (Tekniikka edellä)

Lämppä
Shoulder Warm-up
2 Rounds

• 20 (10/10) Shoulder Pendulum @ 4kg
• 5 + 10s Banded Outward & hold
• 5 + 10s Banded Inward & hold
• 10 Squat Ys

Grip Work
10min to
5min AMRAP

• 10 Hammer Curls
• 10 Wrist Extensions

AMRAP:n jälkeen suoraan

• 5min for max distance of Plate Pinch and Carry (sopivat levypainot molempiin käsiin esim. 5-15kg)

Snatch

• 3x5 Snatch Grip Deadlift with Pause at the knee & Power position (10% painoa vähemmäksi edelliseltä kerralta)

Then

• 5x3 High Hang Power Snatch (aloita samalla painolla kuin edellisellä kerralla, tee 2-3 ekaa settiä sillä ja nosta sen jälkeen painoa)

Then

• 3-2-2-1-1 (60%-70%-80%) Squat Snatch

Open 17.1/21.2
For time (Cap 20min)

• 10 DB Snatches @ 15kg
• 15 Burpee Box Jump-overs @ 20”
• 20 DB Snatches @ 15kg
• 15 Burpee Box Jump-overs @ 20”
• 30 DB Snatches @ 15kg
• 15 Burpee Box Jump-overs @ 20”
• 40 DB Snatches @ 15kg
• 15 Burpee Box Jump-overs @ 20”
• 50 DB Snatches @ 15kg
• 15 Burpee Box Jump-overs @ 20”

Lämppä
6min AMRAP

• 6 Banded Presses
• 8 Banded Thrusters
• 10 Banded Squats
• 8 Banded Hollow I-Ys
• 6 Banded Behind the neck Presses

Upper Body Strength
Shoulder Press
E2MOM for 12min

• 3x 75%
• 3x 75%
• 3x 80%
• 3x 80%
• 3x 80%
• 3x 85%

EMOM for 6min, 40s on : 20s off

• KB/DB Overhead Carry for distance @ 2x12-16kg
• Ring Dips / Box Dips / Toe assisted Ring Dips

Clean & Jerk

• 3x 4 Power Clean with Pause at knee (hieman painoa enemmän kuin edellisellä kerralla)

Then

• 4x 5 Press in Split Position (hieman enemmän painoa kuin viimeksi)

Then

• 3 Clean & Jerk @ 60% of Split Jerk 1RM
• 2 Clean & Jerk @ 70% of Split Jerk 1RM
• 1 Clean & Jerk @ 80% of Split Jerk 1RM
• 1 Clean & Jerk @ 80-85% of Split Jerk 1RM

Accessory Work
For Time (Cap 10min)

• 8 Narrow Push Ups (deficit)
• 15 GHD Sit Ups / Weighted Sit Ups
• 8 DB Bench Press @ 2x 8-12,5kg

Lämppä
3 Rounds for Quality

• 10/10 Shoulder Pendulum @ 4kg
• 12 Banded Inward Rotation
• 12 Banded Outward Rotation
• 10 Squat Ys

EMOM For 9min, 30s on : 30s off

• Banded Hollow I-Y
• Hollow/Arch Tension Drill / Ring Archer Push ups
• Banded Hollow Pull Downs

Snatch Work
EMOM for 4min

• Build to the heavy set of 3 Snatch High Pull (4 sets)

Then
EMOM for 5min

• 5x 1 High Hang Snatch + 2 Low Hang Snatches @ 65-75% 1RM of Squat Snatch

Then

• 1x3 Squat Snatch @ 65-70%
• 1x2 Squat Snatch @ 75-80%
• 1x1 Squat Snatch @ 85-90%

Then

• 1x3 Power Snatch @ 65-70%
• 1x2 Power Snatch @ 75-80%
• 1x1 Power Snatch @ 85-90%

Open 15.1
9min AMRAP

• 15 Toes-to-bars
• 10 Deadlifts @ 25kg
• 5 Snatches @ 25kg

Lämppä
3 Rounds for Quality, kuminauhalla

• 12 Banded Hollow I-Ys
• 12 Banded Squats
• 12 Banded Ws
• 12 Banded behind the neck presses

Grip Work
3 Rounds for Quality, 30s on : 30s off (9min)

• Wrist Extensions @ 6-8kg
• Wrist Flexions @ 4-6kg
• Hammer Curls @ 6-10kg

Upper Body Strength
Shoulder Press
E2MOM for 10min

• 5x 3 @ 85%

Then
EMOM for 9min (3 Rounds)

• 6-8 Banded Face Pull - Y Presses
• 6 Sotts Presses
• 1/1 Turkish Get ups @ 8-16kg (haastava kahvakuula tai käsipaino)

Clean & Jerk
E2MOM for 6min

• 3 Hang Squat Clean @ 70% of Squat Clean 1RM

Then
E2MOM for 10min (5 rounds)

• 3 Tall Jerks @ 60% of Jerk 1RM

Then

• 5x 1 Power Clean + 1 Squat Clean + 1 Jerk @ 65-85% of 1RM Jerk

Lämppä
3 Rounds for Quality

• 1:00 Echo Bike
• 10m Askelkyykky kierrolla
• 10m Backward Mechanical Bear Crawl
• 5 Hindu Push ups

Grip Work
Wrist Roller

• 30s on : 30s off kepillä + 1,25kg
• 25s on : 35s off keppi + 2,5kg
• 20s on : 40s off keppi + 3,75kg
• 25s on : 35s off keppi + 2,5kg
• 30s on : 30s off kepillä + 1,25kg

Farmer Carry

• 3x Max Distance @ 2x15-17,5kg

Upper Body Work
EMOM for 12min (4 Rounds)

• Max reps of Hollow/Arch Tension Drill (min 8-10) in 40s / Max Ring Archer Push ups in 40s
• 16-20 Banded Seated Rows
• 16-20 Face Pulls

Open 19.2
8min for

• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans @ 40kg
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans @ 52,5kg

If completed within 8min, add 4min for

• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans @ 65kg

If completed within 12min, add 4min for

• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans @ 80kg

Optional Accessory
3 Rounds for Quality, 30s on : 30s off (6min)

• Pike Toe touches
• Hollow Plank Opposite Knee-to-elbow

Then

• 20 Side Plank Hip Abduction, molemmat puolet

Then

• 1min Cobra Stretch

Lämppä
3 Rounds for Quality

• 10/10 Shoulder Pendulum @ 4kg
• 12 Banded Inward Rotation
• 12 Banded Outward Rotation

EMOM For 9min, 30s on : 30s off

• Banded Hollow I-Y
• Hollow/Arch Tension Drill / Ring Archer Push ups
• Banded Hollow Pull Downs

Snatch Work

• 10min to Build to the heavy set of 3 Snatch High Pull (Mukaile viime kerra painoja ja vähän enemmän jos pystyy, tekniikka kuitenkin edellä)

Then
EMOM for 5min

• 1 High Hang Snatch + 2 Low Hang Snatches @ 70-80% 1RM of Squat Snatch

Then 10min for

• 1x3 Squat Snatch @ 70-75%
• 1x2 Squat Snatch @ 80-85%
• 1x1 Squat Snatch @ 90-95%

EMOM form of 11.2
3 Rounds, 1min per station

• 0:00-1:00 Max reps of Deadlift @ 42,5kg
• 1:00-2:00 Max Push ups
• 2:00-3:00 Max Box Jumps @ 20”
• 3:00-4:00 Rest
• 4:00-5:00 Max reps of Deadlift @ 55kg
• 5:00-6:00 Max Pike Push ups
• 6:00-7:00 Max Box Jump Overs @ 20”
• 7:00-8:00 Rest
• 8:00-9:00 Max reps of Deadlift @ 70kg
• 9:00-10:00 Max Handstand Push ups
• 10:00-11:00 Max Burpee Box Jumps

Lämppä
6min AMRAP

• 10 Banded Presses
• 10 Banded Squats
• 10 Banded Behind the neck Press
• 10 Banded Good Mornings
• 10 Banded Hollow I-Ys

Upper Body Strength
Shoulder Press
E2MOM for 8min

• 1x 3 @ 78%
• 3x 3 @ 88%

Then
4 Rounds for Quality (10min)

• 2x 20m HBT Walks (Tanko + 4-6kg Kahvakuulat kuminauhoilla)
• 20 Straigth Arm Plate Raises

Clean & Jerk
E2MOM for 6min (3 Rounds)

• 3 Hang Squat Cleans @ 70% of Squat Clean 1RM

Then
EMOM for 5min (5 Rounds)

• 3 Tall Jerks @ 60% of Jerk 1RM

Then
E2MOM for 8min

• 1 Squat Clean + 1 Jerk @ 70-90% of 1RM Jerk

Upper Body Strength
2-3 Sets (15min)

• 8 DB Bench Press ( 1 Oikea käsi, 1 vasen käsi 1 molemmat = 1 Toisto)
• 10 Bench Press (tangolla)
• 20 Biceps Curl (tangolla tai käsipainoilla)
• 10 DB Side Flyes (Penkki 45 asteeseen)
• 12 DB Hammer Curl

Rest 1:30 - 2:00

Lämppä
Snatch Warmup
2 Rounds of

• 3 Snatch Pull
• 3 Power Snatch + 3 Pause Overhead Squat
• 3 Snatch Balance + 3 Overhead Squat
• 3 Hi Hang Squat Snatch
• 3 Squat Snatch

Snatch Technique
Snatch Drop (50-60%) (ei ylöstyöntävää liikettä)

• 4 x 2-3 reps

Hang Squat Snatch

• 2 x 3 60-70%
• 2 x 2 70-80%
• 1 x 1 80-90%

Back Strength
EMOM for 9min, 40s on : 20s off

• Hollow/Arch Tension Drill / Ring Archer Push ups
• Ring I-Ys
• Banded Seated Row

Open 20.2
20min AMRAP

• 4 DB Thrusters @ 2x 15kg
• 6 Toes-to-bars
• 24 Double Unders