Snatch:
Build to days heavy 1 Snatch
- No fails
- Rest as needed btw sets

5 sets:
1 Pause Power Snatch @70-75% 1RM Power Snatch
- Pause in the receiving position for 2 seconds
- Rest 1min btw sets

4 sets:
2 Pause Snatch Pulls
Sets 1-2: @60% 1RM Power Snatch
Sets 3-4: @65%
- Pause for 2 seconds at the top of the Snatch Pull. When you pause at the top of a snatch pull, really push through the legs as hard as you can!
- Rest as needed btw sets

4 sets:
2 Pause OHS
Sets 1-2: @65% 1RM Snatch
Sets 3-4: @70%
- Pause 3sec at the bottom
- Rest 2-3min btw sets

8 Rounds:
400M Run

as superset: 4 rounds

8 bench press
+
5 (weighted) ring pull up

• vähän lisää viime viikosta

2/3

10 rounds:
90s row
-30s rest
90s bike
-30s rest

For time

800m Run
+
10 rounds of:
3 Wall walks
6 Power snatches @ 43/30kg
9 Chest-to-bar pull-ups
12 Wall balls @ 9/6kg
+
800m Run

Time cap. 40:00

Overview. 1600m of running, 30 wall walks, 60 power snatches, 90 chest-to-bars and 120 wall balls. This is a fair bit of volume, “hidden” across multiple rounds. No single set is so hard but the work will add up over the rounds.
Strategy. Begin with a “comfortably hard” pace on the 1st 800m run. Your aim is to be able to get right into your first set of wall walks from the run.
The aim through the middle part is simply to keep moving. Big exhales during the transitions to recover (once your breathing starts to get heavy). Steady pace on the wall walks, sets or drop-and-go on the snatches, 1-3 sets (short breaks) on the chest-to-bars and wall balls unbroken.
All three movements will fatigue the shoulders so expect that fatigue to build up. Once you finish the middle part, get going with the run straight away (even slow running is faster than walking). Start to push the pace after the 1st 100-150m and hold onto your pace to the end.
Instructions. Set up equipment 2-3m apart for easy transitions.
Debrief.
– How was your pacing overall?
– Did you pick the right pace on the run? Could you finish with a faster 800 than you started?
– Could you effectively use the transitions as your rest and maintain your pace through all 10 rounds?
– What could you have done differently in your approach to the workout to improve upon the overall outcome?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Alternative rep scheme → 3/6/9 for the triplet
Run → Row 1000m or BikeErg 2000m
Wall walks → Strict handstand push-up → Kipping HSPU → Standing HSPU variation of choice
Power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight you can keep moving with
Chest-to-bar pull-up → Regular pull-ups → jumping pull-ups → Ring rows
Wall balls → Lighter ball

GRETTEL with pair

10 Rounds for time (rounds alternating, 5 per person):

3 Clean and Jerk RX 40/60kg
3 Burpee over barbell

150-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up

Scaled WOD
Every 3:00 for 5 sets:
150-m run cal ergo
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups