4rounds:

300m row
8 power snatch @40/30kg
8 ohs
8 burpee over bar
rest 2min after 2 rounds

5x 1 muscle snatch + 1 hi-hang snatch + 2 ohs

( fast, not too heavy)

Snatch wave (E90s / or E2MOM)
3-2-1 (60-70%)
3-2-1 (70-80%)
3-2-1 (80-90%)

Rx´d
2rounds:
30 wallball
20cal c2bike
10 bmu

rest 5min

2rounds:
400m run
20 ttb
20 hspu (deficit 20kg plates)

Scaled

2rounds:
30 wallball
20cal c2bike
10 pull up

rest 5min

2rounds:
400m run
20 ttb
10 hspu (use ambit if needed)

3 sets
5-3-1 weighted pull up
5-3-1 weighted ring dip

(rest as needed)

A) 3*10
Penkki
Kulmasoutu

B) 3*10
Vinopenkki
Vipunosto

C) 3*10
DB Fly
Press

WARM-UP



3 Rounds of:

:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

---

STRENGTH



Back squats,
4 Sets of max reps back squats in :45s @ 73%
Rest 1:30 min between sets.

Front squats,

2 x 4 @ 78%
2 x 4 @ 81%
2 x 4 @ 84%

---



ACCESSORY

4 x 10/10 Bulgarian split squats (hard)

4 x 10 Reverse hyper (hard)

4 x 10/10 Standing 1-arm behind the neck tricep extensions (moderate)

4 x Max reps pull-ups

4 x 1:00 min sandbag bearhug hold

---

(OPTIONAL) CONDITIONING



5 Rounds, as many reps as possiible in 3:00 minutes of:
3 Power cleans 60/40kg +1*
6 Push-ups
9 Air squats
Rest 1:00 minute between rounds.

Add 1 power clean each round during the interval. Start from 3 power cleans each round.

Lauantai 8.7.23
K2
Päivä 3

A.1) Split jerk w/ 3.sec pauses dip,catch,recovery
5×3

B.1) Front squat +jerk
6×2+1 @78%

C.1) Front squat w/1.rep pause atg
3×5 @%78

D.1) Push press
6×3 @80%

3×
E.1) Good morning ×10
E.2) Back extension × 20

40min EMOM (5 ROUNDS)
1.min 8-15cal row
2.min 10-20 KB swings
3.min 8-15 cal C2 bike
4.min 10-20 KB clean & jerks
5.min 8-15 cal ski
5.min 10-20 KB snatches
7.min 8-15 cal air bike
8.min 10-20 goblet squats

Vinopenkki käsipainoilla 5x12-20

Ojentajat niskan takaa tangolla 5x8-15
-istuen
-kapea ote / pidä kyynärpäät kontrollissa

Vipunostot eteen tangolla x 20 / etunojapunnerrukset x 20 / vasarakääntö käsipainolla x 20/käsi
-5 kierrosta
-etunojiin tarvittaessa lisäpaino