Halting snatch

2 x 2 @ 70%1RM snatch
2 x 2 @ 75%1RM snatch
4 x 1 @ 75-80%1RM snatch

Go every 1:00-1:30

Pause at the knee for 1s before finishing the snatch on each rep.

For time

25 Toes-to-bars
150 Double-unders
15 Snatches @ 61/43 kg
25 Toes-to-bars
100 Double-unders
10 Snatches @ 83/56 kg
25 Toes-to-bars
50 Double-unders
5 Snatches @ 102/65 kg

Time cap. 15:00

Weight options. Intent is that you can finish the workout

Option #1 – 61/43 kg – 70/47.5 kg – 83/56 kg
Option #2 – 52.5/35kg – 61/43 kg – 70/47.5 kg

Overview. This is a little bit similar to Open workout 19.2 (without time limits for stages). Big jumps on the snatch weights means you need to focus, especially on the 1st lift at each new weight.
Pacing. Breaking up the toes-to-bars from the start might be a good idea here to save your grip and midline for the snatches. You might also want to split, at least, the 1st set of DUs up. Steady singles on the snatches, commit fully to each attempt and only approach the bar on the heavier weights when you’re ready. Using a timed rest might be a good idea if you tend to rest too long/too little between heavier lifts.

*split both side 3+3 *rack/blocks
3+3@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x[3+3]@-10%
*target load of max ~77%, rest btw sets 3-4min

A)
3 sets of:
10/10  double KB kick stand deadlift @mod.
20 m/ side single arm farmer carry @mod.

B)
2 rounds for quality:
Double KB front squat ladder
20-16-12-8 reps
increase the weight after each set
* 10 double KB bent over row after each set

C)
AMRAP 8'
8/8 single arm Turkish sit up
8/8 single arm clean
8/8 single arm front rack alt. reverse lunge

Clean and jerk

2-3 x 2+1 @ 75%
1-2 x 2+1 @ 80%
1-3 x 2+1 @ 85+%

Go every 2:00-3:00

3rounds: / max holds

A) hollow hold
B) hs hold

rest 1min between holds / alternate A&B

For time

21-15-9
Hang squat cleans @ 70/47.5 kg
Strict handstand push-ups

Time cap. 10:00

Overview. A fast barbell/gymnastics couplet. The dream is to be able to just hold on for unbroken sets, the reality is likely to break the work up in a smart way to not get stuck.
Pacing. Steady push from the start. If you know you’ll need to break the movements, break them a bit earlier than you think. 2-3 sets on the barbell on 21s and 15s will be a good plan for most. On the HSPU, it’s important to not go too close to failure. It’s tempting to do a big set to start but it might be better to break these up like the barbell (e.g. 7-7-7 or 10-6-5, then 5-5-5 or 9-6). Aim to always get to work on the next movement, even if it means starting with a smaller set.

Hang cleans → 61/43 kg

5x

10cal Laite
5 Leuka
8+8 Yhen jalan mave kp
16 Dead bug
10 Boksi
8 Supermies

LÄMMITTELY
1. Ranteet
2. Lavanseudun aktivointi
- Päinmakuulla käsien nostot eri suuntiin
- Uimari päinmakuulla
- Lapapunnerrus
- Soutu yläviistosta
- Olkapään kierrot kp
3. Lavanseudun hallinta
- Lavan hallinta kumpparilla - kävely poispäin tolpasta
- Tarjoilijakävely
- 10-30s. pito tanko suorilla käsillä

AMRAP 20min
Parin kanssa, you go I go
20 cal soutu
20 thruster pallon kanssa
20 cal pyörä
20 rengassoutu (raskas)
20 cal hiihto
20 lankussa kuulan siirto

21 pullups
15 chest to bar
9 muscle ups