Snatch high pull + Snatch

2 x 1+1 @ 78%
1 x 1+1 @ 83%
2 x 1+1 @ 88+%
2-4 x 1+1 @ 70%

Go every 1:30-2:00

OPTIONAL Metcon 2.

For time:

30 Ghd sit up
20m kb fr walking lunge @24/16kg´s
5 rope climb
20m kb fr walking lunge
30 GHD sit up

Target under 8min, time 12min / Etene tasaisella tahdilla ja hallitse intensiteettiä. Klassinen työnteko harjoitus. Ei all out

Voima
E3MOM, 4 rounds
DB Bench press 8-10

WOD
3 rounds, 40s work, 20s rest
ring row
plate hold overhead
shuttle run
ground to overhead (plate)

3 Rounds for time

1000m Row
25 Toes-to-bars
20 DB Bench presses @ 2 x 30/20kg
15 Shuttle runs*
* 1 shuttle run = 7.62m out + 7.62m back

Time cap. 25:00

Overview. Long, grindy workout. This one will feel long, especially once you finish the first round (as have 2 more to go). You have to keep your head in the game and keep chipping away at the work.
Possible to get stuck on both the toes-to-bars and especially the DB Bench (so be smart on your sets).
Pacing. Row needs to be controlled, around 5km pace (or slightly faster). You want to be able to transition straight into toes-to-bars without excessive rest. While unbroken of course fast on toes-to-bar, it’s better to break these from the start for most people so as not to go too deep into failure and get stuck later on (e.g. 15-10, 12-8-5 or even chipping away with quick 5s – with very short rests).
You need to be smart on the DB bench as it’s easy to open up with a big set, only to realise your mistake on the 2nd set (or next round). You’ll need to leave 2+ reps in the tank on all sets, especially at the start, otherwise you might get stuck.

Finally the shuttle runs are both the easiest part of the workout but also where you might lose focus and consequently lose a lot of time by slowing down too much. You have to stay on task here and keep putting in the work.
Tips. The DB bench press reps start at the top = if you can set up with the DBs already on straight arms when you lie down (“kicking” them up as you lie down) it’ll save you one half-rep that doesn’t count.

3:00 Row + 3:00 Echo Bike @ easy pace
2:00 Row @ moderate pace
+
2 Rounds
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drills (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
6-10 Deficit push-ups, 2.5-6”
+
DB Bench press
Build up to working weight in sets of 3-6 repetitions
+
1-2 Rounds
250m Row
5 Toes-to-bars
3 DB bench presses @ workout weight
5 Shuttle runs

Kippiheilunta>siitä omavalintainen liike (esim. T2B, leuka, c2b, bmu) & käsilläseisonta🤸‍♂️

3-5 rounds:
10 Prone BTN Presses w/ Stick
15 Banded Face Pulls
10 90° External Rotation Stretch w/ Stick
10/10 Split Squat Archer Pulls (next to a wall)
10 Banded External Rotations w/ 5sec Hold (palms facing)
- Rest as needed

EMOM 16:
1: 12/10cal Row
2: 10 Deadlifts 80/56kg
3: 10/8cal AB
4: 10 KB Shoulder Presses 2x16/12kg

Front squat

Build to heavy 3 (H3) @ RPE 9 (88-92%)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top