Back squat 1x3

Sumo deadlift 3x3

3 sarjaa, etujalka korokkeella esim. Step-laudalla.
6-6-8

0-10min 5 Ring row + 5 Tuck-ups
10-20min 5 Air squat + 5 Box step overs
20-30min 5 Lunges + 5 Push-ups
30-40min 5 DB Strict press + 5 Bulgarian split squat
40-50min 5 DB Biceps curls + 5 SHSPU
50-60min 5 DB Bench press + 5 Pull-ups

E5MOM:

1min plank hold
Rest of time any machine

Snatch

A) Build Up Tp Days Heavy

• 3 RM Power Snatch

B) E3MOM X4-5

• 3 Power Snatch + 3 Low Hang Power Snatch
• 3 High Hang Power Snatch

*TnG
*Find Days Heavy

C) Snatch Pull

• 3x3 @110%

Metcon

EMOM 20

1: 20 GHD
2: 12 Cal Echo
3: 10 DB Hang Clean + AMRAP: bMU (2x35lbs)
4 Rest

Accessories

4 Rounds For Quality:

• 20/20m Mixed Rack KB Carry (farmer + oh)
• 10-15 Heavy KB Swing
• 10/10 KB Side Bend

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

Warm up:
10min: 1:00 -:40 -:30s row/echo
10 banded good morning
10 banded oh press
10/10 lateral banded step
5 inchworm
5+5 spider stretch

1) e2:30 x5
12 alt. Seated db press
10 d-db romanian deadlift

2) 15min:
20 american swing
10 kb goblet squat
20 mountain climber
10 push up

1)
E2:30 x6, vuorotellen A/B:
A: 9+9 db row + 5 push ups
B: 10 back squat

2)
Amrap12:
20-16-12-8:
Wb
Hang db snatch
*max cal

4 Rounds for time

40/32 (cal) Row
20 Chest-to-bar pull-ups
15 DB Bench presses @ 2 x 32.5/22.5kg (70/50lbs)
10 Shuttle runs*

1 shuttle run = 25’/7.62m out + 25’/7.62m back
Time cap. 25:00

SESSION NOTES
Overview. A steady, longer piece that combines engine work with upper-body fatigue. The row builds pre-fatigue for chest-to-bars which in turn affect the DB bench. The shuttle runs are the only change to recover the upper body a bit before the next round. Success comes from managing upper body fatigue from the start and keeping the rounds consistent.

Pacing. Row needs to be strong but controlled. You want to be able to transition straight into chest-to-bars without excessive rest. While unbroken of course is fast on chest-to-bars, 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. 12-8, 8-7-5 or even chipping away with quick 5s with 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.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up a 25’ lane for the shuttle runs.

Debrief.
– How was your pacing overall in each part of the workout?
– How was your set breakdown on each movement?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Almost certain to show up at QF, don’t skip it. If you must then 70/50 (cal) Air bike.
Chest-to-bars → reduce reps (15) → Regular pull-ups (15 or 20) → Jumping pull-ups
DB bench → 2 x 27.5/20kg (60/45lbs), 2 x 22.5/15kg (50/35lbs) or 2 x 15/10kg (35/20lbs)
Shuttle runs → do them.