500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

---

2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

---

Barbell Cycling

5xevery 3 min
1
1= 5 Deadlift + 3 Hang Power Clean + 1 Jerk
Increase weight each set
*Start @50% of 1rm Jerk

WARM UP

20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E3MOM x3-5 rounds
1) bike
2) row
3) ski
4) echo
Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

• On a running clock
• 000-1000
• 1 snatch high pull

• 1 hang power snatch

• 1000-2000

• Complete the following complex for max load

• 1 power snatch

• 2 hang squat snatches

• For Part 1 Start at 30% of your max snatch and work up to 50%.

• For Part 2 Make as many attempts as desired within the 10-minute window.

• Goal Technical practice and application. Percentages are based on your best power snatch.

• Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.

• When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.

• At the 10-minute mark

• Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.

• Athletes cannot drop the bar between their power snatch and hang squat snatch.

• Scaling

• Intermediate option

• Intermediate athletes can perform this workout as prescribed.

• Beginner option

• From 000-1000

• Practice the following complex with an empty bar or a light weight

• 1 hang snatch pull

• 1 hang power snatch

• From 1000-2000

• Work up to a heavy set of

• 3 hang power snatches

36 min EMOM with a beefcake partner:
1: row (total 110 cal)
2: power snatch (90 reps)
3: burpee (110 reps)
4: PC and jerk (90 reps)
5: pull ups (110 reps)
6: rest

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

7xevery 90s.
@65% of 1rm
2x 1 Power Snatch + 1 Hang Squat Snatch

Every 180s x 5
2-2-2-2-2 V.1-2

Huom!
Normi kyykkytempo. Sarjat nousevalla painolla.

Every 1.30min x 8
2 Sets: 1 C&J @70-75%
2 Sets: 1 C&J @75-80%
2 Sets: 1 C&J @80-85%
2 Sets: 1 C&J @85-90%

Huom!
Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

10 rope climbs
20 burpee box jump-overs
30 overhead squats (35/52,5 kg)

Scaled WOD
3 rounds for time with a partner:
10 pull-to-stands
12 burpee box step-overs
20 overhead squats 

Push press 4 RM, then 3x4 @ 90%

EMOM for 30 min:

1) 18 cal bike erg
2) 6 d-ball cleans
3) rest

Q7VA