18min EMOM
1) 12-15cal Echo
2) Max Push-Up*
3) 5-10 Pull-Up

*stay consistent, keep and hit the same rep target each round

score is push-up reps

3x3 Samalla painolla v2

Goal is to get on box as quickly as possible
Recovery 3–5 minutes between sets
Begin rep from paused half squat
Reps are performed as explosive singles
Box height for example 50 cm for men

Tall split jerk
3 x 3 @ 60% of 1RM clean & jerk

Snatch push press & overhead squat
5 x 1 @ 70%
5 x 1 @ 75%

Halting snatch deadlift (mid-thigh)
3 x 2 @ 105% of 1RM snatch

Tempo front squat - 3 seconds on the way down, controlled ok the way up
5 x 2 @ 75% of 1RM front squat

Accessories
GHD back extension 3 x 10 with weight @ 8RPE
Barbell Good morning 3 x 10 @ 8RPE
3 x 150m suitcase carry @ 9RPE

Uusi Viikko ja uudet kujeet 🤟

MAURI LAAKSONEN & PEKKA HEISKANEN

--

the warm-ups are the same as in the gym program!

---

SNATCH SHOULDER PRESS + PUSH PRESS + OHS
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

HIP MUSCLE SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

TALL SNATCH + OHS
3-4x [3+3]@barbell, rest btw sets 2min

POWER SNATCH from POWER POSITION
3-4x 2-3@barbell-light weight, rest btw sets 2min

---

BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

---

RDL *sn-grip, use straps
5x5@moderate weight, rest btw sets 2min

---

SUPERSET: quality

3 rounds: NO SHOES

30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

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

Partner wod (You GO , I GO)

Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 goblet squat@24/16kg
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg

Timecap : 30 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

6 to 8-minute EMOM

Set of Wall-facing HSPUs*
GHD sit-ups for the remaining of minute

• Start each set with a wall walk

Score. Total reps on HSPU and GHD sit-ups

A: Broad jumps 8x3
B: Hang Power Clean 3x3+2x3+2x3+2x3+1x1
C: Deadlift 5rm
D: Bench Press 3set
E: SA rows 3set
F: SA cable flys 2set
G: DB biceps curls 1xMax