4min AMRAP
8 Maastaveto
20 DU / 40 SU

2min Lepo

4min AMRAP
6 Raaka Rv
8 Abmat

2min Lepo

4min AMRAP
4 Tempaus
6 Burpee

2min Lepo

X2

4 Sets of Hang Clean Pulls
Set 1: 3 @100%
Set 2: 3 @100%
Set 3: 3 @105%
Set 4: 3 @105%
- Rest 2min btw sets

🐱🐱🐱🐱🐱🐱

EMOM 24
1) Istumaannousu 15-20
2) Sivulankku R 30-45s
3) Sivulankku L 30-45s
4) Vipunostot 10-20
5) Haukkarityöntö KP:t10-16
6) Selänojennus 10-20

WARM UP
10-15min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

6-8rounds:
5min ON / 1min OFF
1-3 skin the cat
10-20s L hang
20-40s hs hold

• remaining time easy machine of your choice

PK 1-2, not too FAST !!!

COOLDOWN
10-15min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

Clean and jerk, go every 1:30-2:00

3 x 1+2 @ 70%
2-3 x 1+2 @ 75%
2-3 x 1+2 @ 75-80%

Snatch

Build Up To H2 @ 83-88%

2-5 x 2 @ 75%, E2:00

– Work up to a relatively heavy double in the 83-88% range, then perform 2-5 back off sets @ 75%
– Drop the bar between each rep, reset and go

No contact muscle snatch + snatch balance

5 x 2+2 @ 50%+1RM snatch, EMOM

Treat this as a primer before the main working sets on Part B
– No contact muscle snatch is a muscle snatch from the floor where the bar doesn’t make contact with the hips (but is very close to the body. This reinforces both the upward extension from the legs and an aggressive turnaround of the barbell.
– Focus on staying over the bar throughout the whole pull and using your legs as much as possible
– Reset the bar on the floor between muscle snatches

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

DB Snatches, alt @ 32.5/22.5kg
9 Toes-to-bars
30 Double-unders

Target time. < 15:00 CAP 20:00

Overview. A classic descending rep scheme on slightly heavier DB snatches (other movements have the same reps each round). It’s good to note that this is a total of 55 DB snatches, 90 toes-to-bars and 300 double-unders. If all movements would have descending reps, you’d be past half-way after round of 7 but here the toes-to-bars and DUs will get more challenging as you’ll have less “rest” between the sets.
Strategy. Start steady on all movements. Do the 1st set of DB snatches unbroken. You can change hands either in the air (faster) or on the ground (saves grip). If you think toes-to-bars will become a limiter towards the end of the workout, you might want to break them up to 2-3 quick sets from the start (this gives you more “recovery time” at start of workout between DB snatch sets). This might also be smart given that DB snatch + ttb combo will get grippy. Aim for double-unders to be unbroken all the way through.
You might choose to break the DB snatches on rounds 9-8-7-6 if needed to save the grip (or if they get heavy) and to “recover” a bit more before your next set of toes-to-bars. Either way don’t let the rests between sets (DB snatch/toes-to-bar) stretch out too much as it’s easy to lose time here.

4 rounds
8 strict press bn
12 + 12 rower adductors

4 rounds
8 bench press
16 rower hamstrings

Tabata: alt
- heel raises
- Heel raise hold

Tabata: box dips