2-4 rounds, rest as needed:
6-12 + 6-12 kb russian twist
20-30s sandbag bear hug hold
15-30 + 15-30s copenhagen plank

Front squat

3 x 3 @ 84-88% (1-2 RIR), go every 3:30

Snatch

8 x 2 @ 70%, go EMOM

– Drop the bar between each rep, reset and go
– Stick to the the percentage and focus on hitting excellent repetitions each set
– Cues: 1) Continued acceleration: You have to start slowly enough so you can accelerate the bar when you go past your knees, 2) Finish the pull. When the bar hits your hips (contact point) you should pull as hard as you can. Common mistake is going under the bar as soon as the bar hits the contact.

Muscle snatch + snatch balance + overhead squat

5 x 1+1+1 @ 50%+, EMOM

Etukyykky Max1

Maastaveto 2x95%

Jefferson Curl 3x12x20-25%

For time

500m Row
30 Handstand push-ups
3 x 7.62m Walking lunges @ 2 x 22.5/15kg ( Katariina 2 x 20kg )
500m Row
20 Deficit handstand push-ups, 3.5/2″
2 x7.62m Front rack walking lunges @ 2 x 22.5/15kg ( Katariina 2 x 20kg )
500m Row
10 Wall-facing handstand push-ups
7.62m Overhead walking lunges @ 2 x 22.5/15kg ( Katariina 2 x 20kg )

Target time. < 14:00 Cap 16

Overview. Three rounds of row-HSPU-walking lunges. The HSPU/walking-lunges volume decreases each round but the difficulty of the variation increases. The HSPU are where this workout is won or lost, make sure to have a good strategy and have a good back-up plan. Be aware that the row will not be a complete rest for your shoulders.
Pacing. If you are expecting to be good in the HSPU you can push the row to try to gain some time. If you see yourself struggling you should save your energy for the HSPU. You should stay clear of failure in the first 30 HSPUs and the 20 deficit HSPUs, you could try doing it by feel: Do HSPUs until you hit a difficult rep, kick down, rest for 3-5 seconds and repeat until the HSPUs are finished. You should push it as much as you dare in the last round.
Tips.
– Keep your arms relaxed until you have completed extending your legs, think of holding the handle like you are hanging on a pull-up bar.
– Taking that extra second to set up properly for the HSPU so you can use your leg/hip drive better will be worth it in the end.
-If you have stiff shoulders you might benefit from having your elbows a little bent in the overhead walking lunges (but know that this position will be harder than if you could stack DBs overhead)

10 min AMRAP with partner:

6 Hang power clean
4 Front squat
2 Thruster

-BB 50/30kg, alternate full rounds

6 mins ON / 2 mins OFF x 4 sets
Partner A: 15 cal row/bike
Partner B:
Amrap of
5 Dual Dumbell Hang Power Clean
5 Dual Dumbell squats
5 Dual Dumbell push up @2x22,5/15kg

Partners switch when the cal is done and one partner picks up where the other left off part B So You don’t restart the amrap After
switch only After the whole 6min- set!

AMRAP 20

30/21 Calories Bike Erg
30 Box Step-Ups
10 Hanging Knee Raise
10 Push-Ups

Rest 3 minutes

AMRAP 20

30 Sit-Ups
30 Box Step-Ups
30 Shoulder Tap
50/40 Calories Bike Erg

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,
5 @ 65%
5 @ 75%
5 @ 85%

Deadlift,
5 @ 65%
5 @ 75%
5 @ 85%

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