Snatch + hang snatch + ohs 1+1+1
E2MOM x 10

EMOM 8 (0:30 work / 0:30 rest)

1) Chest-to-bar pull-ups
2) Strict handstand push-ups

Intent. Accumulate EXCELLENT repetitions of each movement. Aim for a single big set each minute BUT you can also chip away at smaller sets as wanted/needed.
Flow. Work for 30-sec, rest the remainder of the minute.

Clean + hang clean + jerk 1+1+1
E2MOM x 10

5 rounds for max reps:
90 seconds:
• 10/8 Row calories
• 10 Goblet Squats 70/53#
• Max Chest-to-bar Pull-ups
60 seconds Rest
Goal: 50.

Engine

E4MOM X10 (Alternate A&B, 5 each)

A:
- 450m Ski + 8 Devils Press

B:
- 450m Row + 25 WB

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
2 rounds
35 Speed rope skips
8 Table top pulses
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats*
* Hold a 5-10kg (10-25lbs) plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
+
Build to workout weight for DB Devils presses
* Practice few shorts sets of double-unders, wall balls and toes-to-bars between weights
+
@ workout weight
10/7 (cal) Air bike
4 DB Devils presses
30 Double-unders
100m Run
12 Wall balls
6 Toes-to-bars

10'AMRAP
5 deadlift @ 70/50kg
10 russian twist
5 lateral burpee
10 steps walking lunges

LÄMMITTELY
Liikkuvuus
1 kierros
• AKK - jalan vienti ristiin yli - alhaalla lonkankoukistajan venytys
• Elephant walk
• Hyvää huomenta kepillä + kyykky
• Ylivienti kepillä
• Pyöräytys ympäri kepillä

Lantionhallinta
2 kierrosta
• Vaaka + painon siirto käsissä
• Lankussa painon siirto
• Lantionnostopito + toisen jalan irrotus
• Nelinkontin bird-dog (kumppari jaloissa)

VOIMA
Liikeparina - 3 x 6+6
1. Askelkyykky etujalka korokkeella
2. TGU istumaannousu

KIERTOHARJOITUS
2 x 40s./20s.
1. Rdl + soutu kpt
2. Marssi lp suorilla käsillä
3. Vuorikiipeilijä

Snatch

10 @ 60% – 8 @ 65% – 6 @ 70% – 4 @ 75% – 2 @ 80%

– Take 2:00 break between each weight to add load and to prepare yourself –

– Focus on today’s piece is consistency in a moderate volume ladder format. This is not intended as a “workout”, don’t rush the lifts to get a faster time. Focus simply on accumulating EXCELLENT repetitions at a steady pace.

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