10 Rounds*, go every 1:00-1:30

1) Set of Bar muscle-ups
2) Set of Wall-facing handstand push-ups

• 5 rounds/movement, alternating

6-8 Sets, Go every 1:00-1:30

6 - 8 Hang power snatches/Power snatches, alt sets*

• Choose a weight that allows you to focus on 1) strong positions, 2) smooth movement and 3) good rhythm while keeping the sets unbroken.

Example weights. 30/20kg (65/45lbs), 35/25kg (75/55lbs), 43/30kg (95/65lbs)

Intent. Develop your power snatch cycling. Focus on positions, flow and rhythm first. Once the movement feels smooth, you can work on cycle speed in the later sets.

WU

Speed/agility

CF

Run

Crossfit

Run

2 clean and jerk 2min

HEAVY++ WEEK 15/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5+5×/side GROUNDED HIP MOBILITY FLOW + HEEL TAPS

5+5+5+5× BENT OVER I-Y-T-A-W RAISES with light weight

5×/side SHINBOX ROTATION *weight or without

5×/side HIP AIRPLANE with weight

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Grounded Hip Mobility Flow: video 1 + Heel Taps : video 9
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Bent Over I-Y-T
https://www.instagram.com/reel/CddW57YDPPI/?utm_source=ig_web_copy_link
video: Bent Over A-raise

video: Bent Over W-raise
https://www.facebook.com/watch/?v=1025082047969978

video: Shinbox Rotation: video 1
https://www.instagram.com/p/DGdlue2ALOA/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Hip Airplane 0:20

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH
2×3@barbell, 1@up to 85-90%, sn-% rest 2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN + SPLIT JERK *työnnä joka sarja eripäin
2×2× 1+1@barbell, 1+1@up to 85-90%, jerk-% rest 2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%,1@85%, AMAP@90% max effort for final set, *goal in theory ~4-5 reps, sn-% / ohs-%, rest 2-3min

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FRONT SQUAT
3@up to 88-90%, fs-%, rest 2-3min

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Grand Masters SM kisaajat:

SNATCH
2×3@barbell, 1@up to 85-90% (or 5 kilos below the starting weight), rest 2min

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CLEAN + SPLIT JERK
1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min

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FRONT SQUAT
1@up to 80%, rest 2min

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CLEAN PULL
3×2@85%, jerk-%, rest 2min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8× LU RAISES *plate

3-5×/side COSSACK SQUAT *weight or without

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video: LU RAISES

video: COSSACK SQUAT

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KEHONHUOLTOA!

5 x 3

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5-10 burpees + 5-10 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded goodmornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / 2nd set cossack squats
4-6 strict pull ups + 20-30 sec of l-tuck hold

Strenght
Snatch Balance + Pause Overhead Squat 3-4x2+3reps@60-70-75-80% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets
Strict C2B Pull Ups (use band if needed) 3-4 x 4-6 reps + 4-6 reps of strict deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon at 70-80% effort
For time
21-15-9 reps
Calories rowing
DB Bench Press @2xRX Dumbbells
rest 1:1
15-12-9 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
rest 1:1
12-9-6 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
Women Calories on rower goes 17-12-7, 12-9-7, 9-7-5, bench press
reps the same.

Ring muscle-ups

AMRAP 2

Wall walks

AMRAP 2

Pull-ups*

AMRAP 2

• You can choose either chest-to-bar or regular kipping pull-ups. Pick the hardest variation you believe you can keep chipping away at for the 2-minutes.