For time:

20-15-10-5
Strict pull ups (käytä kumpparia jos tarvii)
A-jumps
Ghd sit ups / V-ups

Front squat

Build to 1 rep max! Front squat

Snatch

1x2 @50%
1x3 @60%
1x4 @65%
2x3 @75%
2x2 @80%

HEAVY+ WEEK 4/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BARBELL TURTTLE SQUAT *käännä tanko niskan taakse - ei lepää hartioilla - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

10× DEADMAN TO BARBARIAN *KB/DB/PLATE

5+5× SINISTER PLANK *weight or without

5+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista

5×/side CRAB-TABLE POSE - BACK REACH

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: BARBELL TURTTLE SQUAT

video: DEADMAN TO BARBARIAN

video: SINISTER PLANK

video: HIP OILING - 3 MOVEMENTS

video: CRAB-TABLE POSE - BACK REACH

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snatch, Clean & jerk training : you can make your own barbell technique

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BLOCK SNATCH HIGH PULL from POWER POSITION +
BLOCK POWER SNATCH from POWER POSITION +
BLOCK SNATCH from POWER POSITION + SNATCH PUSH PRESS
2× 1+2+2+1@barbell, 1+1+1+1@up to 70-74%, sn-%, rest btw sets 2-3min

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CLEAN PULL from ABOVE KNEE + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1+1+1@barbell, 1+1+1+1@up to 68-72%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SNATCH BALANCE
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sn-%, rest btw sets 2-3min, *AMAP = as many reps as possible

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VERTICAL JUMPS
2-3×5, rest btw sets 2min

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video: SNATCH from POWER POSITION - videolla boksien korkeus

video: PRESSING SNATCH BALANCE

video: SNATCH BALANCE

video: VERTICAL JUMPS

Snatch Grip Pulls
• 5 reps at 85% of 1RM Snatch
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

4 Intervals, alt A1/A2

A1. AMRAP 6
200m Run
6 DB Devils presses @ 2 x 22.5/15kg
12 Chest to bar pull-ups

– Rest 4:00 –

A2. AMRAP 6
40 Double-unders
8 DB Front squats @ 2 x 22.5/15kg
12 Toes-to-bars

– Rest 4:00 –

Overview. These intervals challenge your ability to perform under fatigue and recover efficiently between efforts. You’ll be operating at a high-output where aerobic and anaerobic systems overlap, requiring controlled breathing, smart pacing, and good movement economy. The structure teaches you to move well when tired and come back ready after incomplete rest.
Adaptation. Improve local muscular endurance (grip, midline, pulling), aerobic recovery between sets, and your ability to manage fatigue across mixed-modal efforts.
Effort. RPE 8–8.5/10. You should be breathing hard but moving well throughout. Start controlled in the first minute, then build to a sustainable push. You want to finish each AMRAP with the feeling that you could match that effort again after rest.
Feel. A1 will feel grindy and grippy, expect rising heart rate and forearm fatigue. A2 is more technical and core-intensive; double-unders and T2B will get sharper or sloppier depending on your pacing. Movement quality matters, move fast, don’t rush.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you hold consistent rounds in both A1 and A2, or did one fall off?
– Which movement was the bigger limiter for you?
– How was your pacing?
– What’s one thing that helped you stay composed? What’s one thing you can refine for these kinds of intervals?
Movement options.
Run → 12/8 (cal) SkiErg, Row or Air bike
DB devil’s presses/FS → 15/10kg (35/20lbs) DBs
Chest-to-bars → reduce reps (8) → Pull ups (8 or 12) → Jumping pull ups
Double-unders → Reduce reps (20 or 30) → Speed rope (30 or 40)
Toes-to-bars → reduce reps (8) → Toes-to-rings (8 or 12) → ab-mat sit-ups

4 mins ON/ 2 mins OFF x 6 sets
Rotate through :

A:
Buy in :
20/16 cal row
then
Amrap of:
4 burpee pull up
4 KB squat clean

B:
Buy in :
200m run
then
Amrap of :
8 t2b
8 wall ball

C:
Buy in :
20/16 cal bike
then
Amrap of :
12 USA swing @24/16kg
12 alt V-up (6/6)

1,600-m run
1,000-m row
1,600-m run

Scaled WOD
For time:
800-m run/1000m ski
750-m row/1500m bike
800-m run/1000m ski

Voima
E2MOM, 4 rounds
12 Sumo DL w/kb

WOD
For time:
25-20-15-10-5:
Push-ups (mato/matalatanko)
Box step overs (30/51 cm)
(time cap 16min)

Front squat

3 x 8 @ 70-75% (2-3 RIR), rest 3:00-4:00 b/t sets