WARM-UP



3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
18 Alternating leg V-ups

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SNATCH



In 15:00 minutes, build up to max weight in a complex of Snatch pull + Snatch + Overhead squat in 15:00 minutes.

Then 3 x (1+1+3) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + 2 Front squats + 2 Jerks)

Then 3 x (1+2+2) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 10 (hard)

Barbell forward raise,
4 x 10 (Hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING



12-9-6-3 Reps for time:
Power snatch 60/40kg
Bar facing burpees
Clean and jerks 60/40kg
GHD Sit-ups

Split the group into 3 Teams!

A)
Amrap 9 mins
2-4-6-8-10…
Cal row
Alt. One arm devil press (total reps) @22,5/15

Rest 2 mins

B)
Amrap 9 mins
3-6-9-12-15…
Box jump @60/50cm
Abmat sit up

Rest 2 mins

C)
Amrap 9 mins
4-8-12-16-20…
Goblet squat @24/16kg
Single arm KB push press (total reps)

SKILL 2/4
12min skill of your choice

Warm up

A) 4-6min erg

B) 3 rounds:
10-8-6 kang-squat
4+4 world's greatest stretch
6 push-up to downdog

C) 3-4 sets increasing weights in back squat and bench press

Workout

A) Back squat
4x6 @72-75%
2min rest between the sets

B) Bench press
4x6 @72-75%
2min rest between the sets

C) EMOM9
1. 8-10 seated DB press
2. 10-12 ring row
3. Box step-up (weighted)

”Terveys testi”
Hang from the bar, max time
90 degree squat hold, max time
10 deadlifts with bodyweight
Crosslegged squat test, cross your legs, lower yourself to sitting position and stand back up.

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 14:00 minutes.

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)