Partner Workout (You GO, I GO)
20-40-60-80-100
Wall ball@9/6kg
10-20-30-40-50
Db Hang Cl&jerk @22,5/15
5-10-15-20-25
Ring push up
Timecap :32mins

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.

---

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.

---

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.

---

STRENGTH

Overhead squat,
5 @ 75%
3 @ 85%
1 @ 95%

Deadlift,
5 @ 75%
3 @ 85%
1 @ 95%

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

---

BONUS

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

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

Core:

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

Warm Up
2 rounds
1 min row
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)
15-20s hang from rope (toinen kierros niin et vasen käsi yläpuolella ja toinen oikea)
test couple wall walks + rope climbs before start

Gymnastics
emom 14
odd : 1-2 rope climbs
even : 2-4 wall walks

Strenght
3 sets
8-10 strict ring dips / dips / banded strict dips with pause on each rep at top 1 sec
rest 1 min
8-10 weighted strict chin ups / strict chin ups / banded strict chin ups (2-3 RIR)
rest 2-3 min

Metcon
3x2 round @ treshold pace / 3 min rest after 2 rounds, total 6 rounds for every one.
8/10 calories SKI
6-8 double db push press
6-8 double db power clean from ground
6-8 weighted box step overs
20-30 double unders / crossover single unders
eli mene sellaista perustahtia, voit puhaltaa liikkeiden välissä. Fiilis sellainen että tästä vois helposti kiristää ja yritä
aina tehdä sarja putkeen.
tarkoitus siis käyttää 2xrx dumbbell.

Partner wod

Amrap 8 mins
4 double KB Snatch @20/12kg
6 Push up on KBs
8 double Kb reverse lunge ( 4/4)
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 strict pull up ( sc.: heavy ring row 8 reps )
6 target burpee
8 single KB sit up (partner assisted/anchored feet )
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 KB thruster@2x20/12kg
6 KB push press
8 KB push jerk
goal : unbroken sets
one person completes a full round then change!

Voima
E3MOM, 4 rds
Shoulder press (tanko) 8-10

WOD
For time
10 viivakävely/juoksu
20 Ring row
20 Plate jump
20 Ring row
10 viivakävely/juoksu

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Samson lunges
10 Kettlebell swings
8 Goblet squats
5 Tall box jumps
5 Muscle cleans
5 Jerk balances

---

CLEAN & JERK

Primer

Clean pull + Floating clean + Clean + Jerk,
Build up to starting weight in 10:00 minutes.

Worksets

Clean and jerk,
8 sets of (2+1). Lift every 2:00 minutes.

• No tng
• No letting go
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down

---

SNATCH

Primer

Snatch hi-pull + Hang power snatch + Snatch balance,
Build up to starting weight in 10:00 minutes.

Worksets

Hang power snatch,
8 x 2. Lift every 2:00 minutes..
• 2 x Same weight before adding more weight
• CLimbing weight until lifts start to slow down.
___

STRENGTH

Front squat,
5 @ 75%
3 @ 85%
1 @ 95%

Back squat,
EMOM 5: 5 Back squats @ 68%

---

BONUS

Chest supported dual dumbbell row,
3-4 x 15 (moderate)

Dual dumbbell bench press,
3-4 x 15 (hard)

Core:

3 Rounds,
1:00 min back extension hold
10+10 Kettlebell side swings

6 Intervals, alternate A1/A2

A1. AMRAP 3
30/24 (cal) BikeErg
+
AMRAP in the remaining time
5 Hang squat cleans @ 61/43kg
7 Bar-facing burpees

– Rest 1:00 before A2 –

A2. AMRAP 3
30/24 (cal) Row
+
AMRAP in the remaining time
5 Push jerks @ 61/43kg
7 Chest-to-bar pull-ups

– Rest 3:00 before A1 –

Pace. Remember that you have 6 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 3:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and burpees to control the pace. Consider breaking the chest-to-bar pull ups if you think it would help you move faster.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).
Adaptation. Improve your aerobic capacity in a sports-specific context.

Warm Up
5 min easy cardio (you can pick 2 machines)
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Box Jump/step overs, step down x 8-10 reps, go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Double KB hang clean&push press x 4-5 reps, go every 40 sec

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Push Ups x 6-10 reps , go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : strict chin ups x 4-5, go every 40 sec

3 sets;

6 x Strict Chin-Up
12 x Zottman Curl
24 x Band Tate Pull
Rest 3:00

Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar