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

"Vahvat donkkaa tykimmin" Well Gym Games 2024 Laji 7

Etukyykyn 3 toiston maksimi
Thrusterin yhden toiston maksimi

Toinen tekee toisen ja toinen toisen

Gymnastics

A) Rope Climb

-1 Legless Rope Climb

Every ”x” seconds untill 10 reps
*päätä joku sopiva emomi missä pystyt tekemään aina yhden

Bench Press

E3MOM x6:

1-2: 2 Reps
3-4: 2 Reps (Heavier)
5-6: 2 Reps (Heaviest)

Metcon

For Time:

Buy in: 1000m Row
Into,

10 Rounds Of:
- 3 bMU
- 6 Hspu
- 12 WB

Cap: 20min

Accessories

A) 3-4x For Quality:

• 15-20 Banded Hip Ext.
• 45-60s Chinese Plank

B) 3-4x For Quality:

• 15/15 Calf Raise
• 45-60s Spanish Squat Hold

Power Clean

E2MOM X9

Set 1-3:

• 2 Power Clean From Blocks (Above knee) (DnG)

Set 4-6:

• 2 PC Blocks (Below Knee) (DnG)

Set 7-9:

• 2 PC From Floor (DnG)

Clean Pull

• 3x1 @120% *Rest 2-3min between

Front Squat

• 1x3 @70%
• 1x3 @80%
• 1xMax Reps @85%

*Rest 3min between sets

Metcon

For Time:

• 24 Cal Echo Bike
• 40 Thruster @30kg
• 20 bMU
• 24 Cal Echo Bike

For time:

21/15cal echo
15 bar facing burpee
9 bmu

TARGET UNDER 3MIN, TIME CAP 4MIN

SCALED FOR TIME

21/15cal echo
15 bar facing burpee
21 ttb

"Sprinttiparatiisi" Well Gym Games 2024 laji 6a & 6b & 6c

Työnnä sitä:
6a) Kelkan työntö 25m

Kelkan paino:
Avoin 100/143kg
Masters 40-49 90/130kg
Masters 50+ 80/115kg
Teinit (2007-2008) 90/130kg
Teinit (2009-2010) 80/115kg
Teinit (2011-) 70/100kg

Istuen maaliin:
6b) L-sit maksimiaika

Pysyy pysyy:
6c) Farmer´s Carry 50m

Käsipainojen paino:
Avoin 28/40kg
Masters 40-49 24/36kg
Masters 50+ 20/30kg
Teinit (2007-2008) 24/36kg
Teinit (2009-2010) 20/30kg
Teinit (2011-) 15/25kg

Push And Pull

A) Split Jerk 8-10 x 1
*E2MOM Build Up to Days Heavy

B) EMOM 12:

1) 1 Legless Rope Climb + 1-2 Rope Climb
2) 3-5 Wall Walk
3) Rest

Metcon

For Time:

• 40-30-20-10 GHD Sit Ups
• 80-60-40-20 DU
• 10-8-6-4 SB Clean @50kg

*Eli 1rnd: 40 GHD, 80 DU, 10 SB Clean
2rnd: 30 GHD, 60 DU, 8 SB Clean
jne jne.

Optional Accessory

3-4x For Quality:

• 10/10 1-arm DB Bench press (alternating arms, resting arm extended)
• 20-30 Banded Tricep Ext
• 1 Set Of Banded Pull Up (Green band)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

askelkyykky paikoillaan, etujalan kantapää ilmassa. Focus pohje/nilkka ja etureisi.

Part A).
Skill Primer
Hang Muscle Clean, Hang Power Clean & Pause Split Jerk
(5-8 sets x 2+2+2 / 0:02 pause in the dip)

Part B).
Hang Clean, Push Jerk & Split Jerk
(8 sets x 2+1+1 / 60%-75%)