For time:
* 15-12-9 reps of:
- OHS (40/25 kgs).
- Pull ups.

140 min
Warm up for 20 min
1.BCTB
- BFLY x 40
- BCTB x 25 (singles)

2.WL
A. Snatch pyramid work
1x3x70 % 38
1x2x75 % 41
1x1x80 % 44
1x3x75 % 41
1x2x80 % 44
1x1x85 % 47
- New set every 90 s.

B. Snatch consistency work
Every 30 s. for 5 minutes
1 Power snatch + 1 Snatch x 60-65%
- 35

3.Pause front squats
Every 2 minutes x 4
3 Pause front squat
- 55

4.Accessory
20-18-16-14
Standing side bends with empty barbell - 10 kg
DB squat snatches, alternating arms - 25 lbs
* After each full round do 3 high box jumps - 30"

WU
3rds
10x KB/DB swing
4-8x push up
8x DB/KB thruster

"Painstorm XII"

For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

120 min
WU 15 min
1.GS
A. MU 30 min
- Skill drills
- MU 6 x 1

B. TTB, CTB & HSPU practice for 15 min

2.WL
A. Snatch + hang snatch 1 + 2
- 25 25 30 35 kg
- Find a heavy weight in 5 min window
- 40 (42.5) 42.5

B. Cluster
- 25 25 30 30 35 35 40 40 45 45 kg

Cooling down 15 minutes of egos

-Wallball
-Yleisliike

145 min
WU for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up
4x2
- New set every 2 minutes
- 15 kg

B. Strict pull & push capacity - for quality:
3 rounds of:
20s Max reps Strict HSPU > knees on 24" box, 5 reps
40s rest
20s Max reps Strict ring pull ups - 6 reps
40s Rest
20s L-sit hold > tuck
40s Rest

3.Conditioning
Row progression, week 5
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM
Rest 5 minutes
SPM: 21, 22, 24, 27 + 20, 22, 24, 26
Avg. paces: 2.13.5 + 2.12.8
HR: 162/174 + 166/176

mobility

Snatch 2x10