WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Snatch pull + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
Heavy single.

Build up to a heavy, but fast single snatch in 12:00-15:00 minutes by doing doubles. Climbing weight until you can only hit one snatch.

No TNG, no letting go.

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Clean and jerk,
Heavy single.

Build up to a heavy, but fast single clean and jerk in 12:00-15:00 minutes by doing doubles. Climbing weight until you can only hit one clean and jerk.

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STRENGTH

Overhead squat,
3 @ 70%
3 @ 80%
3 @ 90%

Deadlift,
3 @ 70%
3 @ 80%
3 @ 90%

Laske molemmat prosentit 90% maksimista. Jos et tiedä maksimia, niin tee harjoitus tuntuman mukaisesti siten, että viimeisessä sarjassa jäisi 2-3 toistoa varaa tankkiin

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BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated barbell shoulder press,
3-4 x 12 (moderate)

Core:

3 Rounds,
1:00 min weighted plank hold
15m+15m 1-Arm suitcase carry
15 Sit-ups
Rest 1:00 min between rounds

5sets:

15/12cal echo
10 high box jump
20 wallball 30/20lb.

rest 3min between rounds

Target under 2,5-3min / Scale wb weight if needed

Jerk technique

4x 3 jerk behind the neck easy& fast

Jerk

7x2 70-85%

Huoltobodaus
3 kierrosta

15 face pull
8 kuubalainen punnerrus

Maastaveto 2x5x82,5%

Suorinjaloin maastaveto 5x8
-noin 45%
-jokainen toisto lattiasta/stopilla

Lankkusoutu kumpparilla 3x20 / käsi

400-m run
2 rope climbs
– Rest remaining time.

Scaled WOD
Every 4:00 minutes for 5 rounds:
150-m run
4 pull-to-stands
– Rest remaining time.

Warm Up
2 rounds
1.5 min bike erg
10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
30-45s hanging from pull up bar (myötä/vastaote)
30-45s ring push up plank hold
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 1&1/4 front squats
5 push press
then 2 times through
5 hang squat cleans
3 split jerk, pause in catch 2 sec

Metcon
3 sets
1000/1200m bike erg
3 power cleans + 3 front squats + 3 push jerks @42.5/60kg (masters 45+ 35/50kg)
rest 2 min bwn sets
straight to ->
Strenght (inside 10 minutes)
5x Squat clean + Front Squat + Split Jerk @50-70% of 1rm clean&jerk (should fee that there is 3-5 reps in tank)

Accessory Work
3 sets
12-15 ghd back extensions
16-20 banded pulls
24 weighted russian twists
rest 2 min bwn sets

EMOM 10 min

2 Squat Cleans @70-85%

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 snatch deadlifts
5 hang muscle snatch
5 snatch push press
5 pause overhead squats
then 2 times through
5 power snatch
5 pressing snatch balance
then some mobility if needed and

Weightlifting
New set every 1.5 min :
TNG Power Snatch 5x5@40-60%, light and smooth.
then
10 min emom
1 Snatch Balance + 2 Pause OHS @50-70% of 1rm snatch
pause 2 sec on bottom of squat on overhead squats.

Strenght
Pause Back Squat 4x2reps@60% (pause 3 sec at bottom)
rest 2-2.5 min

Metcon
15 min emom
1) double unders x 40 seconds
2) devils press x 5reps @rx dumbbells
3) weighted box step overs x 10 reps @rx dumbbells
4) ski erg x 40 seconds
5) rest min

Deadlift

5 x 3 @ 76-86%, Go every 2:30-3:30