A.1) Muscle snatch below knee + ohs w/3.sec pause atg
2+1 ~10min

B.1) Snatch from blocks Above knee
5×3 @70%

C.1) Snatch pull from Deficit
5×5 @85%

D.1) Front squat w 1.rep pause atg
5×5 @80%

E.)3×
E.1) Pallof press ×10+10
E.2) Good morning ×10

Group workout (in groups of 3 or 4)
"Modified CrossFit Games 2023 Team Test 5"

For time
150 cal row (one athlete in wall HS hold, 1-2 athletes resting)
100 cal row (one athlete in ring support hold, 1-2 athletes resting)
50 cal row (one athlete in wall HS hold, 1-2 athletes resting)

*Keep the same order through the workout
*Rotate when you want or when hold stops

A) 20 minutes for a heavy single
B) Then drop down to 90% and do 6x2
C) Snatch pulls 6x2 @110-120% of heavy single

Vipunostot taakse 3x30

Vipunostot sivuille 3x30

Stoppi-penkki 6x3 (40-50-60-70-70-70%)
-3s stoppi noin 5cm ennen rintaa

Vinopenkki käsipainoilla 3x10
-kulma 35-45astetta

Hauiskääntö tangolla 3x15

EMOM16
a) 10-20 + 10-20m s.a. carry (anything, anyhow)
b) 8-12 double db bench press
c) 8-12 gorilla row (double kb)
d) 30-45s plank / 15-30s hollow hold / rest

Target: RPE 7, focus on feeling the muscles and keeping good control on your moving patterns.

E3MOM x3:
Track 1:
5 chin up (same resistance as last weeks, RIR 4+ on last set)
20-30s double db/kb oh hold - go heavy!

Track 2:
10-15s top of a pull up hold
20-30s double db / kb oh hold - go heavy!

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Jog
MIN 2- :45 Alt. Bird Dogs
MIN 3 - :45 Child's Pose

EMOM25:
a) 8-15 box jump (step down)
b) 8-15 double db stoh (2x22,5 / 2x15)
c) 8-15 cal bike erg
d) 8-15 s.l. v-up (1 rep = both legs)
e) rest

PURPOSE & SCALING: Choose weights / reps so, that you can complete each interval unbroken / at same pace throughout the workout. It's OK, if on the last round you need to push a bit.

Target: Work 30-45s / min. Overall RPE ~8.

7 sets of Push Press
Set 1: 5 @70%
Set 2: 4 @75%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 1 @90%
Set 6: 8 @70%
Set 7: 8 @75%
- Rest 2-3min btw sets

Pp 2

A.1) Tall clean+tall jerk
3+3 ~10min

B.1) Clean deadlift + below knee clean + front squat
5×1+1+1 @70-75%

C.1) Clean grip deadlift (hip to pause @close to floor)
3×10 @70-80%

D.1) Clean grip romanian deadlift
3×10 @70-80%

E.1) Barbel front rack reverse lunge
3×10+10