Partner workout (you go, I go)

4 rounds for time
40 wall balls@9/6 kg
30 dumbbell power cleans@2x15/10 kg
20 toes to bar

-rest 4 mins-

4 rounds for time
20 medball cleans@9/6kg
15 dumbbell push press@2x22,5/15 kg
10 burpee pull ups (Rx+: 10 bar muscle ups)

Total time cap: 30 mins

Alternate A1 / A2

A1. Bench press – 4 x 5 @ 80-85% (1-2 RIR), rest 3:00 b/t sets

A2. Seal row – 4 x 8-10 @ 2/1-2/1/1 RIR, rest 2:00 before B1

– Do your first set @ or around 80%1RM bench press, then build up within the percentage range if you can

Easy Run/Bike/Row: 45-60min.

For time:

12-9-6
power snatch @60/40kg
box jump over

rest 3min

9-6-3
squat snatch @60/40kg
burpee box jump over

Target under 12min, Time cap 15min (with rest) / scale weight if needed

Back Squat

5 x 5 @ AHAP

Go Every 3:00

Power snatch + Snatch

4 x 1+2 @ 70+%, go every 1:30-2:00
4 x 1+1 @ 80+%, go every 1:30-2:00

– Build in weight each set if you can
– Drop the bar between each rep, reset and go

3-4 rounds:
1min Sorenson Hold
10 Medicine Ball Rotational Throw L+R
:30-45 Heel Bridge

Tanjan juoksutreeni Keskuskentällä
– aloitus klo 12.00
– kesto 60-90min
– mahdollisuus juosta Cooperin testi, mutta ei pakollinen

*RPE 9-10
*2-3min rest

4 Rounds for time

80 Double-unders
20 Chest-to-bar pull-ups
10 Wall-facing handstand push-ups*
5 Cleans (anyhow) @ 111/77kg

Time cap. 18:00

• Start each HSPU set with a wall walk.

SESSION NOTES
Overview. While this is a big quarterfinals/semis style workout, there is not much interference between the movements. This means that If you’re strong on any single movement, you can make up time by moving fast there, then chip away at the rest of it. Note that you could get stuck having to take a long rest between sets/reps on 3/4 of movements here.
Pacing. Theoretically, the fastest time here would be unbroken DU, C2B and HSPU, then quick singles on the cleans. That being said, it’s better to break the chest-to-bars up early (if you’ll have to) so you can keep chipping away at them (2-3 sets/20). With each HSPU set starting with a wall walk, it’s good if you can keep these unbroken but don’t hesitate to get up for your 1st set if pretty sure you’ll have to break them up anyway (aim for no more than 3 sets/round here).
The cleans are best done as power cleans (if this is on the cards). The intent here is not to get stuck on the barbell = if the weight is too heavy to move through, choose a lighter option for a better workout.
Tips. Try a slightly wider chest-to-bar grip (where your elbow and wrists align at top of the movement – meaning elbows are not outside of the wrists) for a faster cycle rate/reduced ROM. Stay related and breathe on the double-unders, they’re your only “rest”.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your pacing overall in each movement of the workout?
– How did your set breakdown/game plan work for you?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Chest-to-bar pull-ups → Reduce reps (15) → Regular pull-ups (20 or 15 reps)
Wall facing HSPU → Strict HSPU → Kipping HSPU
Barbell weight → 102.5/70kg, 92.5/65kg, 83/61kg