WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
:20s L-sit hang from pull-up bar

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SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to 1 rep max in 15:00 minutes

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CLEAN & JERK

Primer:

Build up to a heavy, but fast set of “Clean + 2 Split jerks” in 5-7 sets.

Build up to 1 rep max in 15:00 minutes

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BONUS WORK

CONDITIONING

As many reps as possible in 30:00 minutes of:
2000/1600m bike erg
50 Broomstick lunges
500/400m row
50 Kettlebell swings, 16/12kg

4 sets:
10 Single DB Lat Pullovers (Bench Supported)
10 Seated Arnold Presses
10 DB Bicep Curls
- Rest 2min btw sets

AMRAP x 24 MINUTES
Cal Machine of Choice
Every 3:00 not including 0:00, complete 10 Alt. Goblet Lunges @ light + 8 Tuck Jumps

EMOM21:
a) 3-5 squat clean (ei tng) - teknisesti hyviä nostoja, max. RIR 2
b) 3+3 - 6+6 pistol squat / pistol squat to box or band / negative pistol squats (all variations ok) / step back lunge
c) air bike / bike erg
- WOD: 12/9 cal, EASY: recovery-pace

Rasittavuus: RPE 8,5

Warm up
Löytyy taululta

Strenght (15-20mins)
Front Squat 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon (target about 1 min 15-30s work on each round)
3-4 rounds for both, alt time full round
12/15 calories cardio machine @fast pace
8-12 weighted front rack lunge walking

Finisher
Tabata of russian twits @5/10kg plate

Bench Press

Five Set Of 6, Go as Heavy As Possible

Go Every 3:00

5min selitys
25min lämppä & skills,
15min lämppä & wodinvalmistelu
15min nopeus
First steps and stop drills

24/30min
1. 40sek wb
2. 40sek hang power cleans, try bouncing
3. Rest
4. 40sek hard erg
5. 40sek STOH
6. Rest

For time :

Row 750/700m
20 Deadlift 60/40kg
20 Jumps Over Barbell
10 Deadlift 60/40kg
10 Jumps Over Barbell

Deadlift

3-3-3-3-3 DeadStop
5-5-5-5-5 TnG

Go Every 2:00

EMOM 36 min


1. 12 WB 


2. 3 MU + 6 pull ups


3. 14 pistol squats


1. 3+3+3 m HS WALK


5. 12 HSPU


1. 40 DU


7. 6 power snatch + 4 OHS 30/42,5 kg


1. 8-16 T2B


9. REST