Every 2.30min 5 rounds

1 Snatch

1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.

Scaled WOD
EMOM 10:
1 power snatch
1 hang power snatch
2 overhead squats
– Build in load across the 10:00.

3 rounds for time
12 deadlifts 70kg/50kg
9 hang power cleans 70kg/50kg
6 STOH 70kg/50kg
Time cap 10min

EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing + 1 Kipping Pull-Up or 1/2 Pull-Up + 2 Chest to Bar Kipping Pull-Ups or Kipping Pull-Up
OR
3 x Strict Partner Assisted Chest to Bar Chin-Up

7 sets of Clean Deadlift
Set 1: 5 @70% 1RM Clean
Set 2: 4 @80%
Set 3: 3 @90%
Set 4: 2 @100%
Set 5: 1 @110%
Set 6: 10 @65%
Set 7: 10 @70%
- Rest 2min btw sets
- No hook or mixed grip

35min with partner @ zone 2 / RPE 6-7 ("pitää pystyä puhumaan")

Part A)
32m (=4x8m) carry anything, anyhow
20-45s wall supported HS / tripod hold / heavy double db OH hold
8-12 + 8-12 goblet cossack squat*
6+6 kb windmill (find challenging, but controllable weight)
6-10 pass through between boxes

Part B)
machine (active reco)

*Start with one leg and finnish all reps with that leg before moving forward. Start with your weaker leg and match the reps wit the stronger one.

Logistics: Partner 1 starts with part A and partner 2 with B, when partner 1 has finnished one round of A, then partners switch places and so on.

3x
2min BikeErg
1min Shuttle Run
2min SkiErg
1min Shuttle Run
2min Echo Bike
1min Shuttle Run
2min Row

1min rest between rounds

Every 1:30 x 5:
1 Power Snatch + 1 Snatch Balance
- Start @45-50% 1RM Power Snatch

C1) For time
20 dumbbell snatches 22,5kg/15kg, alternating
20 man makers 2x22,5kg /2x 15kg
10 devils presses 2x22,5kg /2x 15kg
30 pull ups
20 barbell bent over rows 50kg/35kg
20 box jumps 60cm/50cm
40 air squats

DELOAD-MODERATE WEEK 4/9

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WARM UP n. 10min

2 rounds: no shoes

6 SUPERMAN HOLD + 6 HOLLOW HOLD *hold 2sec
12 3 LEVEL BAND PULL APART *kuminauha - navan korkeus + rinnan korkeus + hartiakorkeus + 6 T-ROTATION
10 step OH DUCK WALK
20sec WALL HANDSTAND HOLD

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SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2[1+2+2]@barbell, 3[1+2+1]@up to 50-57% sn-%, rest between sets 2min

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CLEAN PULL *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4[1+2+1]@up to 50-57 jerk-% , rest between sets 2min

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BOX BACK SQUAT *90° + 5 BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös
4x5@80% rest between sets 3-4min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 REVERSE HYPER
10 BARBELL/PLATE SIT UP

Rest as needed