20min

15 vauhtipunnerrus 35/25kg
7 boksihyppy
25/20cal laite

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
10 Dumbbell snatches, alternating arms
5+5 1-Arm overhead squats
5+5 Windmills
20 Birddogs

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SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 77%
2 x 3 @ 80%
2 x 3 @ 83%
3 @ 85%

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BONUS WORK

ACCESSORY

Windmills,
3-4 x 6/6 (moderate)

Snatch grip sotts press,
3-4 x 6 (moderate)

Weighted hip extensions,
3-4 x 12 (hard)

Hip flexor raises,
3-4 x 8/8 (moderate)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
12-14 total reps.

4-5x 100m row

E2MOM / every round all out!!!

EMOM x10

2-3 power clean 55-65%/drop&go!!

BE FAST !!!

Warm up
First with rower and then with ski erg
1:00 easy @50-60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-90%

Metcon
3 rounds
3 min row @moderate / 1 min rest
3 min ski @moderate/ 1 min rest

Gymnastic (Ring Skills)
Scap pull ups on rings x 10 reps
Kip to swing x 10 reps
Hips to rings x 5 reps
2 sets of
Turning on lower ring x 5 reps
Kipping Ring Dips or Banded strict Dip x 5 reps
then

Every 2 min for 10 minutes ( 5sets)
3-6 Ring Muscle Ups
or
3-6 Strict c2b/pull ups + 3-6 ring dips

Prep after Row/ski / skill workout
2 sets
8/10 cal air bike
6-8 push ups + 6-8 ghd/toes to bars + 1 rope climb

Metcon
3-4 sets
16/20 calories of air bike (masters 14/18)
10-20 push ups
10-15 ghd sit ups or toes to bars
2-3 rope climbs
rest 1:1 bwn sets

time target : sub 4 min , cap 6min on each set

W/ partner for time, YGIG divide anyhow
50 box jump over (60/50)
50 Deadlift
50 bar over burpee
50 hang power clean
50 bar hop over
50 stoh

Rx: 60 / 40
TC: 17

Rasittavuus: RPE 9, saa painaa kovaa.
Skaalaus: Painot sellaiset, että pystyisit freshinä tekemään stoheja ainakin 5-10 toiston sarjana / ~60% jerk 1RM.

EMOM 9
Hang Power Snatch x2

10 rounds for quality:
10 Hollow Rocks
10sec Hollow Hold
30sec Rest...You HAVE TO start a new round immediatelly after 30s rest
- Try to minimize any extra rest

Kipping handstand push up

EMOM 5: x reps strict hspu

3-4 rounds for quality
10m + 10m OH carry
20sec handstand hold
10 wide ring row
1 + 1 heavy TGU

Raakatempus + valakyykky
2+3 @55%
2+3 @60%
2+3 @63%
3x 2+3 @65-70%

Tempaus riipusta polven päältä
3x70%
3x73%
3x75%
3x2 77-80%

Tempaus allemeno
4x3 @ by feel