Block Clean and jerk ( @ knees)

6 x 2 @ 65-80%, go every 1:30-2:00

– Do your first set @ 65%1RM clean and jerk and build up within the percentage range over the remaining sets
– Drop the bar between each rep, reset and go
– Work on a powerful and explosive second pull and quick turnover from the block position.
– Focus on acceleration and timing under the bar (catch the bar at the height you pull it to). Pull yourself under the bar.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

EMOM20
1: 15m farmer grip walking lunges
2: 20-40s starplank hold
3: 20-40s starplank hold
4: 10-16 alt front rack box step ups
5: 10 hollow rock + 15s hold

Deadlift ( Deadstop )

5-5-5-3-3-3

Go Every 2:30

Romanian Deadlift

4 x 5 @ Every 2:00

PartnerWOD, “I Go, You Go”
10 rounds, one round at a time
15 DU
10 Air Squat
Then
20 rounds, one round at a time
Row or Assault 10/7 kcal
4 Burpee
Then
30 rounds, one round at a time
3 C2B
6 Box Jump
Then
40 rounds, one round at a time
1 Power Clean (70/50kg)
3 Wallball
This is a partnerWOD with 4 different parts. First part is 10 rounds, second 20, third 30 and fourth 40. One athlete does one round at a time and then you switch. Ideally work:rest should be 1:1. If you do this alone, split the rounds in half and work:rest 1:1.
Work also on your transitions! Don´t waste any time.
Scale if needed.

Snatch pull w/ 2-sec pause @ below the knee

4 x 3 @ 90-100%1RM snatch, go every 2:30

– Reinforce strong position from the floor to the knee. Focus on maintaining a strong back angle, active lats, and driving vertical force during the pause.

Every 90s x7

2 snatch from blocks
Aloita noin 60% ja lisää fiiliksen mukaan

6x intervals, alt A&B (3x both)

A)
For time:
10/7cal echo bike (heracles versio: 20s kovaa)
7 power snatch @42.5/30kg
7 box jumps @60/50cm

• rest 2min

B
Amrap 2
13/10cal row
10 wall ball @9/6kg
Max cal row

• rest 2min

• lyhyt työaika, mennään kovaa mutta koita pitää sama tahti joka kierros

Juoksuja 10-15kpl
* työ n. 15 s
* lepo .45 s

Back extensions

3 x 15 @ RPE 7-8 (2-3 RIR), rest 1:30-2:00 between sets