OHS

1x4
2x3
2x2
1x1

Every 2min

SNATCH

3x snatch
2x snatch
1x snatch

3x snatch
2x snatch
1x snatch

Every 2min

Lisää toiseen aaltoon pikkusen
Aloita itsevarmasta, tehään tää setti useempi kerta

In Pair
8min Bike
8min Row
8min Echo
8min Ski

B) Every minute on the minute for 3 rounds
1. 1 wall walk + 1 wall-facing handstand push-up
2. Rest
3. 1 strict pull-up + 1 strict toes to bar
4. Rest

C) 10 rounds for time
4 power clean @60/42,5
4 burpee to target
4 pull-up
4+4 single arm DB overhead reverse lunge

Touch'n go power snatch
5-5-4-4-3-3 @50%+

For time

• 50 hand-release push-ups
• Row 50 calories
• 35 hand-release push-ups
• Row 35 calories
• 20 hand-release push-ups
• Row 20 calories

Front leg elevated lunge

3x8/leg

• etujalka levypainon päällä askelkyykky taakse
• aloita niin, että pystyt lisään viel muutaman kerran

CLEAN & JERK

2x 2 power clean
2x 2 squat clean
2x 1 squat clean + 1 jerk
2x 1 power clean + 2 jerk

Every 2min

Allepudotus
4x3 hallitulla painolla hyviä toistoja

3-position snatch
Lantiolta+py+pa + TnG tempaus
4x1+1+1+1 nousevalla painolla

Tempausvetoja maasta
3x3 @90-110%

3 rounds for time

15 Deadlifts @ 143/93kg
15 Strict deficit handstand push-ups, 3.5/2″

Time cap. 8:00

– Rest 8:00 –

For time
20/15 (cal) Air bike
20 Bar muscle-ups
20/15 (cal) Air bike

Time cap. 6:00

Overview. Two workouts today. The first one was part of the 2020 CF Games qualifier stage, the other a shorter version of this year’s semi-finals (at least some) workout. While the 1st one is a strength/strength-endurance piece, the second one is a straight up burner (make sure to choose the bar muscle up option accordingly).
Strategy.
Part A – What we found in 2020 was that it’s better to push the deadlifts in bigger sets, then take quick breaks on the HSPUs (vs break the DL up more and aim for bigger HSPU sets). This is because the deadlift, while heavy, is relatively easier movement here than the deficit HSPUs (of course, this might vary for you).
Aim to keep the DLs to 2-3 sets with shorter breaks. Pay attention to bar speed (grinding reps will cost you more in terms of recovery than fast ones). On the HSPU, the key is not pushing the sets too close to failure = again, pay attention to your movement speed, the slower you drive up, the closer to failure you are. Rest always (apart from the last set of the round) with at least 1 rep in reserve.
Part B – If you’ve watched any of the semi-finals so far, you’ve seen athletes blast through a 30 (cal)/rep version of this. It means that the only right pace for this piece is: HARD (1st bike), HOLD ON (bar muscle ups), SPRINT TO FINISH (final bike). The nuance is that you cannot go so hard on the 1st bike that you won’t make it to the end, so we are thinking 90% here. The bar muscle-ups are ideally a single unbroken set, but up to 4 sets is ok if needed (as long as you can keep the rests short). Once you clear the muscle-ups it’s time to PUSH to finish.
Take a chance with this one. You might make it.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Movement options.
Deadlifts → 125/83kg, 111/77.5kg, 102/70kg, these are intended as moderately heavy deadlifts.
Strict deficit HSPU → reduce deficit → Wall-facing HSPU → Strict HSPU → Kipping HSPU → hand-release push-ups
Air bike → Row, SkiErg or BikeErg for same calories
Bar muscle-ups → reduce reps (10 or 15), you want to be able to do these in no more than max 3 sets. → Chest-to-bar pull ups or pull ups (20 or 30 reps)