Rest & Recover

A,
EMOM 10
1 Hang Snatch + 1 Snatch
@ 75- 80% of 1 rm Snatch
- same weight across all sets
- These are NOT touch n go sets

B,
Partner wod ( You Go, I Go)
For time :
Isabel
150 DU
Isabel
150 air squats
Isabel
@50/35kg
Timecap : 17 mins

Isabel = 30 Power snatch

Alternate A1/A2

A1. Back squat, Rest 1:00-1:30 before A2

Build to heavy 5 (H5) @ 3 RIR (78-83%)
+
1-2 x 10 @ 68-72% (2-3 RIR)

A2. Strict wide grip pull up – 3 x AMAP – 3/2/1, rest 2:00 before A1

Build to a heavy 5 (H5) @ 3 RIR (around 78-83%1RM). The intent is to leave some in the tank so that you can progress these next week.
– Once you’ve hit the H5 set, you have 1-2 back-off sets of 10 reps @ 68-72%1RM Back squat (not H5) (with 2 RIR on each set)

– Do the pull ups sets between the back squats (you can do them while building up on the squat OR after the top/heavy set)
– Wide grip = slightly wider than shoulder width, focus on pulling yourself up with your lats
– AMAP = As many as possible (with 3/2/1 RIR)

2x3@barbell, 3@up to 85%, sn-%, rest btw sets 2min

MODERATE-HEAVY WEEK 7/11

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
10+10/side BAND PULL APART + BAND 1-ARM FRONT RAISE
10+10/side step OH WALKING LUNGE *plate + 90/90 HIP FLEXOR STRETCH
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: BAND PULL APART

video: BAND 1-ARM FRONT RAISE

video: 90/90 HIP FLEXOR STRETCH

---

TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

--

SNATCH
2x3@barbell, 3@up to 85%, sn-%, rest btw sets 2min

---

TALL CLEAN + SPLIT JERK & PUSH JERKI IN SPLIT *tall flat footed, split both side
2x2x[1+(1+3)]@barbell, rest btw sets 1min

--

CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 1+1@up to 80%, 2x2[1+1]@85%, jerk-%, rest btw sets 2min

---

FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%
3x3@last week drop sets 95%, fs-%, rest btw sets 3min

---

SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

---

video: SEAL ROW

video: BARBELL BW ROW

5/5/5+

*2sec bottom

3x1x[2+3]@70%, bs-%, rest btw sets 3min

Teams of 3

2x 16min ON/2min OFF

A) 23/18 Cal Row
+
3x10m Shuttle Run
🔽
Max Cal BikeErg
🔽
Rest

B) 23/18 Cal SkiErg
+
3x10m Shuttle Run
🔽
Max Cal Echo Bike
🔽
Rest