Pendlayrow tai kulmasoutu
3x8 v1

Emom 16
1) 4-8 Boksille askellusta
2) 6 Vauhtipunnerrusta
3) 45s Kone
4) Lepo

-Handstand basics, T2B, toes to rings
-wall walk

*työnnä joka sarja eripäin

2×2× 1+1@barbell, 1+1@up to 70-75%, jerk-% rest 2min

Maastaveto
3x5, nousu v1

10min ajan
10 Istumaannousua
5+5 Levypainolle nousua suorinkäsin
4+4 Askelkyykkyä
45s Kone

2×3@barbell, 1@up to 70-75%, sn-% rest 2min

Pystypunnerrus 3x5x75%
-joka työsarjan jälkeen vipunostot taakse x 20

Vipunostot sivuille 3x20
Vasarakääntö käsipainoilla 3x20
-superina

Ojentajat taljassa/kumpparilla 5x10-15

Warm Up
2 rounds
2 min cardio
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Slow Power Snatch + Pause Snatch (pause on catch)
3x1+1reps @55-65%
Power Snatch + Power Snatch + Squat Snatch
3x(70-75%x1, rest 10-15sec 70-75%x1, rest 10-15sec 70-75%x1)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Slow Power clean + push jerk + Hang squat clean +split jerk (pause on catch)
3x1+1+1+1reps @55-65%
Power Clean + Push Jerk and Squat Clean + Split Jerk (so first 1+1 is pc&pj and second 1+1 sc+sj)
3x(70-75%x1+1,rest 10-15sec 70-75%x1+1)
rest 1.5-2 min bwn sets

Metcon
1 set at 85-95% effort on each 10 sec piece
8 rounds of 10 sec on / 20sec off
Echo bike

Back squat
1x8
1x6
1x4

-Build aerobic capacity and overhead stability under fatigue.
-Run can be 600m row
-“Nancy” is a classic benchmark that tests pacing and shoulder control.
-Steady engine effort with controlled breathing.
-Overhead squats should stay smooth and technically solid.
-RPE 7, challenging but sustainable.
-You should be able to maintain a consistent pace across all 5 rounds.

Coach’s Tip:

Start the first two rounds slightly slower than you think.
Lock in your overhead position before every squat.

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⏱ Target Times (Based on historical Open data & affiliate averages)
Intermediate: 22–25 min
RX: 18–24 min
Advanced: sub-18 min

Row 5km, time cap 20min(test)