Band-pull-aparts 3x20
-kämmenet ylöspäin

Kiertäjät kyljellään 3x20 / puoli

Sotilaspenkki käsipainoilla 5x15-20

SealRow 5x10
Tuettu käsipainosoutu vinopenkissä 5x15
-valitse jompikumpi

Pystypunnerrus käsipainoilla lattialla istuen 3x15

Ojentajat taljassa/kumpparilla 3x15

Snatch balance & OHS

Warm up

For 4min (easy pace)
20 passthrough
10 PVC OHS
5 burpees

Emom 6
6 KB American swing
3 KB snatch Ringht hand
3 KB snatch Left hand

Barbell warm up & technique
From the rack:
- Snatch push press (behind the neck)
- Snatch push jerk
- Snatch balance
- Overhead Squat

Emom 8 @20-35% (OHS 1RM)
1 Snatch push jerk
2 Snatch balance
3 Overhead squat

E2mom 10 @ 40-60%
1 Snatch balance
1 Overhead squat

E2mom 20 @65%->
2 Overhead squat

7 Rounds for time

35 Double-unders
7 Snatches (anyhow) @ 52.5/35kg
7 Bar-facing burpees

Target time. < 14:00 CAP 18:00

– Rest 10:00 –

For time

30/24 (cal) Row
60 Toes-to-bars
30/24 (cal) Row

Time cap. 8:00

Overview.

Part A – This one is a grinder. If you like tough workouts, then this one is for you:) With small sets of each movement, starting a bit too hot is easy. If you’re unsure how to pace, It can be helpful to count the total reps: 245 double-unders, 49 Snatches and 49 Bar-facing burpees.

Part B – This row/toes-to-bar sandwich is all about pacing the 1st row right and breaking the toes-to-bars up to smart sets, then you can blast through the final row.
Strategy.
Part A – The trick here is to figure out how to pace this so that you can keep moving (with minimal rest).
You should aim to keep the double-unders unbroken. If you trip, take 1-2 breaths and get right back to it. Four (4) approaches to snatches (you might mix them as you go):

1) Unbroken (this will be hard to maintain through the workout)
2) Two sets, e.g. 4-3 (perhaps earlier in the workout; the next one might be better later on)
3) Set + singles, e.g. 3-1-1-1-1
4) Singles (Might need to default to this either from the start or later in the workout to keep moving)
Keep the burpees steady. You’ll always want to start immediately after snatches and keep moving through the set. You can take a few breaths after the burpees before picking up the rope again (if needed).
Part B – The pace for the 1st row should be such that you can walk to the bar, take a breath and get going with your first toes-to-bar set. Think of a pace you could keep for 2km. For toes-to-bar, you have few approaches available:

1) Negative splits (e.g. 20-15-10-8-7-5 or 25-20-15)
2) Bigger set + chip away (e.g., 20-10-4 x 5)
3) Even sets (e.g., 6 x 10, 10 x 6 or 12 x 5)
The key is picking an approach that minimises your total time (work + rest = total time) here (even if it means doing 20 x 3) rather than picking the sets you would like to do. For practice, you can of course go for a risky approach and see what happens.
Your heart rate most likely will come down during the toes-to-bars so once you get to the final row, it’s go time!

Snatches → 43/30kg
Toes-to-bars → Reduce reps (30, 40 or 50)

Alternate A1/A2

A1. Strict dip -rest 2:00 before A2

H5 @ 1-2 RIR
3 x AMAP-1 @ 85-90%H5

A2. Strict pull-up, rest 2:00 before A1

H5 @ 1-2 RIR
3 x AMAP-1 @ 85-90%H5

– Build to a heavy set of 5 with 1-2 reps in reserve THEN do 3 back-off sets. Each back-off set is as many repetitions as you can (minus 1) @ 85-90%H5 (choose so that you can get at least 8 reps on your first set).

Väliviikko VOIMA-ohjelmoinnissa! Tee harjoitukset annettuja prosentteja ja kuormia suuntaviivoina pitäen ja kroppaa kuunnellen. Tarkoituksena on, että viikolla 7 (10.2. alkaen) ollaan palautuneita 1RM nostoja varten.
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LÄMMITTELY
10 min AMRAP (niin monta kierrosta kuin mahdollista)

1min ergo
10 GTOH levypainolla (painon vienti lattiasta suorille käsille pään yläpuolelle)
8+8 askelkyykky taakse ristiin
8+8 Arnold press istuen (kevyt)
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PRIMER
-Nousu ensimmäiseen maastaveto- työsarjaan noin 5 toiston sarjoilla

MAASTAVETO
5 @40%
5 @50%
5 @60%
-noin 2min lepo sarjojen välissä
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PRIMER
-Nousu ensimmäiseen pystypunnerrus- työsarjaan noin 5 toiston sarjoilla

PYSTYPUNNERRUS
5 @40%
5 @50%
5 @60%
-noin 2min lepo sarjojen välissä
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APULIIKKEET
3x 5-10 dippi (telineessä tai boksien välissä)
3x8+8 yhden jalan suorin jaloin maastaveto käsipainoilla, RPE 7
-1-2min lepo sarjojen välissä
-liikkeet voi tehdä yksi liike kerrallaan tai kiertoharjoitteluna

2-3rounds:

8+8 dead bug
8+8 curtsy lunge

Complete as many rounds as possible in 25 minutes of:

• 11 chest-to-bar pull-ups
• 2 deadlifts, 315 lbs/ 205 lbs or 140 kg/90 kg
• 10 handstand push-ups

Skills
+7min emom

V8-edition

4 rounds for time:

8 Power Clean @75/52,5kg
8 Front Squat
8 Jerk
50 DU

Tailoring Options:
Decrease loading to 65/45kg or 60/40kg

2-3rounds:

10-15 snowangel
10-15 GHD hip extension

Power Clean Waves

Wave 1:
1 @65% 1RM Power Clean
1 @70%
1 @75%

Wave 2:
1 @70%
1 @75%
1 @80%

Wave 3:
1 @75%
1 @80%
1 @85%

Wave 4:
1 @80%
1 @75%
1 @70%

• Rest as needed btw waves
• These waves are all about perfect technique. The percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect reps.