at the gym version


1.
Snatch

3 x 2 muscle snatches + 2 snatch balance

3 x 2 squat snatches + 2 hang squat snatches

3 x 4 overhead walking lunges / reverse lunges + 4 overhead squats

*First complex is strictly for technique and speed. On the second complex you can go heavier. You can drop the bar after first squat snatch and re-grip. Straps are also allowed. Third complex is an accessory set - strength & stability work for back, shoulders and core.

2.
Conditioning
”Intervals”

Every 4 minutes x 5

30 sec assault bike / sled push
10 Ground to overhead
10 Burpees

*Aim is to go pretty hard here. Bike or sled is not all out - you still have to able to crab the bar straight after the 30sec. Weights for GTOH should be light so you can go 10 unbroken reps every time. Burpees - just keep moving! You should have at least about 2 minutes to rest before going for another round.

OR

Anywhere version

1.
Strength
EMOM18 (3rounds)
1. 8-12 Odd object single arm sots press (R)
2. 20 meter single arm over head carry (R)
3. 8-12 Odd object single arm over head squat (R)
4. 8-12 Odd object single arm sots press (L)
5. 20 meter single arm over head carry (L)
6. 8-12 Odd object single arm over head squat (L)

*Any weight works for this one. Slow and controlled tempo!

3.
Conditioning
”Intervals”

Every 4 minutes x 5

30 sec stair/hill run / sprint run
15 squat jumps
10 burpees

*Aim is to go pretty hard here. Feel the burn on those squat jumps after the run and finish up with some nice burpees. You should have at least about 2 minutes to rest before going for another round.

EMOM x10
1) Row/Airbike...
2) 15 KBS

For time:

50 Reverse lunge
50 Sit ups
50 OHS 40/30kg
50 Sit ups

as AMRAPS:
1) 12 Wallball + 6 TTB
2) Row 10/7 kcal + 8 Burpee

For time

10 burpees
15 ground to over head (KB / DB / odd-object)
10 burpees
15 ground to over head (KB / DB / odd-object)
20 V up
10 burpees
15 ground to over head (KB / DB / odd-object)
20 V up
25 double unders / hops over object
10 burpees
15 ground to over head (KB / DB / odd-object)
20 V up
25 double unders / hops over object
30 air squats
10 burpees
15 ground to over head (KB / DB / odd-object)
20 V up
25 double unders / hops over object
30 air squats
500m run

*Ground to overhead = clean & jerk / snatch, alternate arms after every rep

3 kierrosta

3-5 dipin hidasta laskuvaihetta mahdollisimman haastavalla progressiolla
20m askelkyykkykävely kahvakuula alhaalla

EMOM 12

1 minute : 8 SLDL @ 40%
2 minute : Max reps Chest to bar pull ups

EMOM 12 (max 45 sec work)
Min 1:12 bar over jumps + 7 thrusters
Min 2: 12 bar over jumps + 7 sumo DL high pull

L1: 30/25kg
L2: 42.5/30kg

3 rounds for quality
30-50 double unders
8-10 devils presses @ moderate weight
rest 1,5-2 min and repeat

Clean & Jerk

Warm up and stick with the same weight if possible
Squat clean and split jerk. You will have time to pair up but try to go with someone who will use the same weight !