Machine conditioning WORKOUT ★
3 rounds
2 min row @ moderate
2 min bike/ski @ moderate
2 min rest
4 rounds
30 sec row @ moderate
30 sec bike/ski @ moderate
30 sec rest
30 sec row @ hard
30 sec bike/ski @ hard
1 min rest

A) Block snatch (mid thigh), Go every 2:00
2 x 3 @ 65%
3 x 2 @ 70%
3 x 2 @ 75-80%

B) Clean and jerk, Go every 1:15
4-6 x 2+1 @ 70-75%
1-2 x 2+1 @ 75-80%

Notes (A)
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).
Notes (B)
– Build up within the percentage range on each set if moving well
– Drop the bar after the first clean, reset and go

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

*time cap 20min
1+1@climb to the maximum of the day, rest 2min

*time cap 20min
1@climb to the maximum of the day, rest 2min

Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

DT, 5 rounds for time
12 Deadlift
9 Hang power clean
6 Push jerk

TC: 18 min

Part A).
Skill Primer
Hang Power Clean & Press From Split Postition
(5-8 sets x 2+5)

Part B).
Hang Clean & Split Jerk
(8 sets x 2+2 / 60%-70%)

Snatch

A) warm up drill
4 sets of:
2 reps of 4 sec power snatch

*1min rest bw sets
*no tng
*tempo 1-4 from shin to hip
*focus on keeping the shoulders over the bar till the bar reaches the hip extension to get the bar moving vertically

B)
E2minX6
2 power snatch + 1 hi hang sq snatch
*no tng
*start @70% of power snatch 1rm and build up

C)
accessory: core
3 rounds of;
10+10 wood chops
20 hollow rocks
30+30 sec side plank

*rest 30s bw movements & 90sec bw sets

Samoilla painoilla