5 Sets:
1 Power Snatch + 1 Pause Snatch Balance + 1 Pause Snatch
- Build by feel, but goal is to go heavy!
- 3sec pause in the bottom, for both movements
- Rest as needed btw sets

Jerks

A) Going every 90 sec x 5 sets:

• 3 Push jerks

Set 1: 65%
Set 2: 67.5%
Set 3: 70%
Set 4: 72.5%
Set 5: 75%

B) Going every 90 sec x 5

• 3 Split jerks

Set 1: 65%
Set 2: 67.5%
Set 3: 70%
Set 4: 72.5%
Set 5: 75%

Push Strength

Bench Press

• 3x5
• 1x Max

1st Set: @60%
2nd Set @70%
3rd Set @75%
4th Set Max Reps @80%

Metcon
W/Partner YGIG Full Round or W:R 1:1

6 Sets:

3 Sets Of:

• 75 DU
• 15m HSW (7.5+7.5m)
• 20 Cal Row

Into,

3 Sets Of:

• 8 Shuttle Run (7.5+7.5)
• 16 Cal Echo bike
• 30m DB Single arm OH walking lunges @45lbs/20kg

For time with partner
200 Double under (You GO, I GO ) 300 single under

Then 6 rounds of
12 box jump
9 KB thruster @2x20/12kg
6 Syncro burpee

150 Double under (You GO, I GO ) 250 single under

Then 6 rounds of
12 T2b
9 Kb Hang clean@ 2x20/12kg
6 Syncro burpee

100 Double under (You GO, I GO ) 200 single under

Then 6 rounds of
12 box jump over
9 KB STOH @2x20/12kg
6 Syncro burpee
Alternating rounds (relay)!
Timecap : 35mins

2-3 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Scapula wall slides
5m/side KB rack duck walk
+
HSW prep
6 – 8 Single-arm elevation leans in box pike position, alternating
5 Seated overhead pulses + 10-sec hold
0:15-0:20 Wall-facing flutters
0:15-0:20 Wall-facing handstand weight shifts
+
Build to workout weight for HPC/FS/PJ
* Set up and practise the other movements in-between sets
+
@ increasing pace
10 (cal) SkiErg
5 Hang power cleans @ workout weight
10 (cal) SkiErg
5 Front squat @ workout weight
10 (cal) SkiErg
5 Push jerks @ workout weight
25’/7.62m HSW
4 DB box step overs, 24/20” @ workout weight
1 Rope climb

10 rounds for time:
200m run
5 thrusters @42.5/35kg
5 chest to bar / pull up / kumppari pull up

Power Clean

A) Build Up To Days Heavy

• 1 PC + 1 Hang PC

B) 1min on/1min off X5

• 8 Bar Over Burpee
• Amrap: PC @85% from complex

C) Clean Pull

4x2 @110%

*rest 2-3min between

Strength

A) 3-4 Rounds:

• 8/8 Front Foot Elevated Split Squat (BB or DB) *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds:

• 8-10 Ab Wheel Rollout
• 45/45s weighted Side Plank
• 20-30s L-Sit Hold

*rest 3min between rounds

Hollow body hold TABATA

superset, 6x
5/5 one arm ring row
2-3 kipping pull up/ kip swing

4 sets of:

1 clean pull + 3 dip clean pull + 1 hang clean pull (below the knee) @80% 1RM power clean

After each set do 3 jumps
3 back squat jumps @25-35% of 1RM back squat

Romanian Deadlift 3x6 @ 80kg

Alternate B1 / B2

B1. Incline DB bench press – 3 x 8-12 @ RPE 8 (2 RIR), Rest 1:00 before B2
B2. Incline DB Row – 3 x 8-12 @ RPE 8 (2 RIR), Rest 2:00 before B1