Voima
Strict pull up 4x 4-6
-matala tanko/kuminauha
-rest 2min

WOD
partner WOD
4min Amrap
P1 Row 100m
P2 air squats
* -rest 1min between amraps*

4min Amrap
P1 Row 100m
P2 sit ups
* -rest 1min between amraps*

4min Amrap
P1 Row 100m
P2 kb swings

COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

For time

• 1,500-m row
• 150 double-unders
• 1.5-mile run

Block snatch - from the mid-thigh. If you don’t have access to blocks then set plates up to mid-thigh height.

3 @ 60% of max snatch
3 @ 65% of max snatch
3 @ 70% of max snatch
2 x 3 @ 75% of max snatch

Power clean & jerk - focus on fast elbows and an aggressive lock out on the jerk

3 @ 60% of max clean & jerk
3 @ 70% of max clean & jerk
3 x 3 @ 75% of max clean & jerk

Overhead squat - get comfy in that bottom position
4 @ 50%
3 @ 60%
3 @ 65%
3 @ 70%

Optional accessories
3 x 16 (8 each side) Bulgarian split squats
3 x 16 (8 each side) alt front rack lunges x DB’s
3 x 16 calf raises either machine or off the edge of a box

For time:

• 10x1000m rowing intervals.
• Rest 60s. between the efforts.

A:
Skill Primer
Power Position Snatch, BTN Strict Press & Pause OHS
(5-8 sets x 2+2+2)

B:
2 Position Pause Snatch
(5-8sets x 2 / 60%-70%)

*(0:03 Pause off the floor & below knees)

WORKOUT 1

HEAVY WEEK 11/13

WARM UP n.15-20min SAMA

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SNATCH from POWER POSITION
3x1@up to 50% sn-% pal 1min

--

SNATCH
2-3x1@65% pal 2min

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CLEAN from POWER POSITION + JERK
3[1+1]@up to 50% jerk-% pal 1min

--

CLEAN + JERK
2-3[1+1]@74% pal 2min

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BACK SQUAT + JERK SPRING
3[2+3]@75% pal 2-3min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-15 TWISTING SIT UP *jalat painon alle
BACK EXTENSION HOLD
8@DB PULLOVER

1 min max squat clean
1 min max push jerk
1min rest

2 min max squat clean
2 min max push jerk
2 min rest

3 min max squat clean
3 min max push jerk
3 min rest

4 min max squat clean
4 min max push jerk

27/21/15 for time

• Row cals
• Wallballs
• T2b

2 rounds of:
row 1000 m
Rest 1 min
Row 800 m
Rest 1 min
Row 600 m
Rest 3 mins
-- Rest 2 mins (5 mins total) --
Row: 5x 200 m, go every 2 mins

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The first part should be completed working at around 65-70% hr. On the 200 m intervals you should be aiming for 80% HR so move significantly faster.