Vika kierto nykymallia käyntiin.

Snatch

A) E90SEC X6-8

• 1 Snatch Pull + 1 Hang Power Snatch

*Build to days technical heavy

B) E3MOM X3

• 10 Hang Power Snatch

*kevyehkö, mutta loppua kohden haastava paino

Squats

Front Squat:

• Build Up To Days Heavy 1RM @RPE 8

• 5x3 @80%

*rest 2-3min between sets

Back Squat:

• 3x4 @75%

Strength

A) 3x Superset:

• 8-10 Wide Grip Pull Up
• 8/8 DB Bent Over Row

*rest 2-3min between sets

B) 3x Superset:

• 10-15 Banded GHD Hip Ext. + 20-30s Hold
• 30-45s/leg Copenhagen Plank

*rest 2-3min between sets

STRENGTH & SKILL
Toes to bar

3 Rounds for quality
1 - 10-15 Seated pike compression
2 - 5 Scap pull-up + 5-10" active hang
3 - 4-6 Incline toes to rig
4 - 10 Kipping swing

WOD
2 Sets
3 Rounds
12/9 Calories machine
9 Inverted barbell row
6 Hand release push-up
- Rest 3:00 between the sets -

Rx+: 15/12 Cal, 12 Inverted barbell row, 9 HRPU
Time cap: 6 minutes/set

ACCESSORY
2-3 Sets
10/10 Dumbbell Powell raise

Clean and jerk (Snakes n Ladders)

10 x 1 @ 80+% go every 2:00-3:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

4 Rounds for time

400m Row
8 Bar muscle-ups
12 Thrusters @ 61/43kg (135/95lbs)
16m Sled push @ see note*

Time cap. 24:00

• Sled weight is dependent on the surface friction. Choose a weight that is challenging but allows you to push the full 16m (or 2 x 8m) without stopping.

Intent is repeatable rounds here with two main checkpoints: how well you handle BMU after rowing, and how well you start the sled after heavy thrusters. It will be a hard one to pace with so many high fatigue movements (BMU, heavier thruster, sled), so be smart on the rower.

Strategy.
Row at a strong but controlled pace that lets you get straight to the rig. As you get deeper into the workout, continue to use the row to control the pace. On the bar muscle-ups, aim for planned sets from the start. If 8 unbroken is repeatable, go for it, but don’t force the sets early at the expense of the rest of the workout. 2-3 quick sets is a solid plan for many athletes.

Thrusters load, reps and total volume make them tricky. If you can hold 12 unbroken with blowing up, do it, but make sure the first round doesn’t cost the next three. Otherwise, use planned breaks (e.g. 6-4-2, 6-6 or 7-5) and get back on the bar quickly. Breathe at the top, keep the bar path close, and avoid failed reps.

The sled push should be continuous (or with a quick turn if needed for space). It does not need to be a sprint, but it should not turn into a long rest station.

Instructions.
Set the rower, rig, barbell, and sled in a layout that allows smooth transitions. Decide BMU and thruster break plans before starting. The sled weight should be such that you don’t get stuck.

Debrief.
– Did the row pace allow you to start BMU without hesitation?
– Were BMU sets consistent across the four rounds?
– How did the thruster strategy hold up after round two?
– Where did the longer breaks happen, and what caused them?
– What went well overall and what can you improve next time?

Movement options.
Row → 400m SkiErg or 800m BikeErg
Bar muscle-ups → reduce reps to 4 or 6/round → 4/round Jumping bar muscle-ups with hip snaps → 12-16 Chest-to-bar or regular pull-ups → Ring rows
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these are intended as moderate heavy where you could do at least ¾ rounds unbroken (but it won’t be easy)
Sled push → If no sled available, then 16 or 24m SB bear hug carry @ 68/45kg (150/100lbs)

STRENGTH

E2MOM 12 Minute (RPE 8)
2 Front Squat

WOD

12-9-6-9-12 reps for time:
cal Machine
alt. DB Clean&Jerk @1x15/12,5kg
Ring Row

Rx+: @22,5/15kg, 6-5-4-5-6 Strict Pull up
TC:11 min.

COOL DOWN

2x
30/30s Couch stretch
5 Child's pose to Cobra

High hang clean + clean + jerk 5 x 1+1+1

SKILL- Kipping Swing

1. 3x10-15s Active Hang on bar in Hollow pos.
2. 3x5 Hanging Hollow Box Drill (box front)
3. 3x5 Hanging Arch Box Drill (box behind)
4. 3x5 Banded Beat Swing
5. 3x5 Kipping Swing

Rx+:
1: Hold a light DB between feet
2-3: 2-3s pause at hollow/arch pos.
4-5: 3x8 reps

WOD

AMRAP 12 Minutes
12 Tuck-up
6/6 Dumbbell Thruster@15/10kg
48 Simple Under

Rx+: V-up, @22.5/15kg, 24 Double Under

ACCESSORY

3x
15 Banded Face Pull + External Rotation
12/12 Single Arm DB Scapula Shrugs

For time: (with a partner)

1500m row
90 Box jump over
80 KB swing @16kg
70 Burpees
60 Wall ball @6kg
50 Plate OH lunges @10kg
40 T2B
30 KB snatch @12kg
20 Pull up
1500m row

A,
3 rounds for time of:
30/25 Row Calories
30 Kettlebell Swings USA@32/24kg
30 Burpees

Goal: sub 24 mins

B,
For quality:
3x6 Eccentric Calf Raises
3x6 Eccentric Stiff Legged Deadlifts, pick load
3x8 L/8 R Single Leg Hip Extensions
3x8 Eccentric Banded Lat Pull Downs
3x6 Eccentric Behind-the-Neck Tricep Extensions, pick load

Calves/Hammies

Eccentric Calf Raises- 5 secs lowering, regular up
Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular up
Eccentric Banded Lat Pull Downs- regular pull, 6 secs return
Eccentric Behind-the-Neck Tricep Tricep Extensions- 6 secs lowering, regular up