Voima
E2MOM, 3rds, As super set
8-10 Goblet squat w/ 2xKBs

WOD
AMRAP 20:
With a partner:
Max distance row
– One partner works at a time switching as needed.

10min Amrap

2 seinäkävely
30 tuplaa
4 seinäkävely
30 tuplas
Jne...

Snatch

A) E2MOM X5-10

Set 1: 10 Snatch @25
Set 2: 8 Snatch @35
Set 3: 6 Snatch @45
Set 4: 4 Snatch @55
Set 5: 2 Snatch @65
Set 6-10: 1 Snatch Till Days Technical Heavy

B) Snatch Pull

• 3x1 @110-120%

Strength

E4MOM X3-4 (fiiliksen mukaan rundit)

• 8/8 Front Foot Elevated Split Squat (Barbell)
• 10/10 Banded Hamstring Curl

Metcon

15min EMOM

1: 14 Cal Ski
2: 75 DU
3: 14 Cal C2 Bike
4: Max Reps: DB Snatch @50lbs
5: Rest

Optional Accessory

3-4 Rounds For Quality:

• 10-15 DB Floor Press
• 1 Set Of Wide Grip Pull Up (Banded)
• 10-15 DB Arnold Press

Warm-up 00:30/00:30 x 8:
1) BikeErg
2) Handstand hold
3) Air squat
4) Push-up

Every 2 mins x 5:
4-6 strict HSPU

AMRAP 25 min:
800m BikeErg (100m = 1 Rep)
6 HSPU
10 wall ball
6 pull up
2 rope climb

1 kierros = 32 rep

Hang power snatch + Overhead squats

10-9-8-7-6-5-4-3-2-1 Hang power snatches
1-2-3-4-5-6-7-8-9-10 Overhead squats

– Rest as needed between rounds –

Each round is to be done unbroken as touch-and-go (i.e. 10 Hang power snatches + 1 OHS, 9 HPSn + 2 OHS, 8 PSn + 3 OHS etc.)
Intent. Work on maintaining your technique and rhythm on longer sets (each set is 11 total of reps). Aim to connect each rep together smoothly and pay special attention to transition from power snatches to overhead squats. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Weight. Choose a load you can move well with, between 40-50%1RM snatch

Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Warmup
2 rounds of
10 good morning
10m bear walk
10 Ground to overhead
10m inchworm
10 pushups

Gymnastics for quality
30min

BEGINNER
Wall Walk & Wall kickup

INTERMEDIATE
Supported HSW & roll

ADVANCE
Handstan & handstand walk

WOD
5 rounds of

Amrap 1min 30sec
12 alt DB Snatch (15/22.5kg)
Max meters handstand walk

Rest 30sec

10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
@ Empty barbell
2 Rounds
5 Strict press
5 Hang power cleans
5 Push press
5 Front squats
5 Push jerks
5 Hang squat cleans
+
2 Rounds
3 Snatch pulls
3 Hang muscle snatches
3 Overhead squats
3 Power snatches
+
Build to workout weight for all barbell movements
+
@ workout weight
250m Row
4 Push jerks
2 Hang squat cleans
250m SkiErg
2 Power snatches
4 Overhead squats

Jerk

𝐚. 𝐓𝐄𝐒𝐓:
- Build to a days max in Split Jerk (15-20min)

𝐛. Every 90 sec x 3 sets 1 Split Jerk @90% of days 1RM

𝐜. Every 90 sec x 3 sets 2 Split jerks @80% of

𝐝. Every 90 sec x 3 sets 3 Split jerks @70%

Push & Pull

4 Sets Of:

• 8-12 Horizontal Ring Row -Rest 90 sec-
• 8-12 Strict/Kipping Ring Dip (alota strict ja siirry kippiin ku tarvis) -Rest 90 sec-

Metcon

For time:

• 80-60-40-20 Heavy/Drag Rope DU
• 40-30-20-10 GHD
• 4-3-2-1 Power cleans (75% of 1RM Power clean)

Accessories
(Optional)

A) 3-4x For Quality:

• 10-15 DB Bench Press
• 1 Set Of Banded Pull Up

*Rest 90s between movements and 2-3min between rds.

B) 3-4x For Quality:

• 10-12 Ring Face Pull
• 10 KB Straddle Press

Back Squat Test

• Build Up To Max 1RM

• heavysetit esim. 92% - 98% - 104%

Clean & Jerk

A) Metcon Lifting

4-6x2min On/2min Off:

• 15 Cal Echo
• AMRAP: C&J

*Start @50% and build up each set

Accessories

A) EMOM 9-12

1: Double KB fr. Hold 2x20kg
2: Double DB Farmers Hold @heavy
3: Rest

B) 3-4 Rounds For Quality:

• 10-15 KB Leg Raise
• 30-45s/leg Copenhagen Plank
• 15/15 Weighted Calf Raise

2+2 snatch balance+ ohs rpe 7
2+2 deficit snatch pull +snatch rpe 7
2+2 slow pull power clean+ 2 pause jerk rpe 7-8