Snatch

E2MOM X9

Set 1-3:

• 3 Position Power Snatch @65-70% (floor, low + high hang)

Set 4-6:

• 2 Position Power Snatch @70-75% (floor + low hang)

Set 7-9:

• 1 Power Snatch 80+% (floor)

Squats

Front Squat:

• Build to Days Heavy 1RM @RPE 9

• 3x2 @85%

Back Squat:

• 3x2 @80%

Metcon

EMOM 16

min 1-4: 35 DU + 1-4 rMU
min 5-8: 6 DB Snatch + 3-6 s.Hspu
min 9-12: 3-5 bMU + 20 Heavy/Drag DU
min 13-16: 2 Wall Walk + 6 DB Snatch

Accessories

3-4 Rounds For Quality:

• 10/10 Banded Hamstring Curl
• 15/15 Weighted Calf Raise
• 10/10 KB Leg Raise (boksin päältä)

*rest as needed

Ring muscle-up prep – 2 rounds

3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Run

A) WU 10-15min Easy Z2
+ 3-4x 30s Fast/60s Walk

B) 4x8 min @5k Pace

*3min Walk Between sets

A1: Kneeling clapping push 8x3
A2: Squat jumps 8x3
B: Kb Snatch 8x1 (L+R=1rep)
C1: SA Sofa pus ups 3x3
C2: SA Kb rows 3x15
C3: DB Bulgarian split squat 3x8
C4: Rkb swing 3x25
D: Push ups 1xMax

• Muscle-ups
• Double unders

Strength:
A,
5x5 Narrow Stance Back Squat
-Use the heaviest weight you can for each set.

B,
3-4 sets:
Goblet Cossack Squat 6/6 @mod
Ring Hamstring Curls x 12
Banded Clamshell Side Plank Hip Thrust x12/ side

C,
AMRAP 10 MINS (Partner Workout)
10 Wall Ball
20 m DB Walking Lunges
20 Wall Ball
40 m DB Walking Lunges
30 Wall Ball
60 m DB Walking Lunges
40 WB
80 m DB Walking Lunges
……
You must change person after every 20 m walking lunges, except the first set.

Deadlift

4 x 3 @ 70%, go every 2:30-3:00

Handstand Strength Circuit – 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)
– Rest 1:00-1:30 between rounds –

Options (single arm elevation leans in full handstand). Variations – back-to-wall → chest-to-wall→ box pike handstand
Options (handstand shoulder taps). Variations – back-to-wall → chest-to-wall→ box pike handstand

Part A
5 RM Deadlift and 3 RM Back Squat​

Result is total kg (= 5 RM + 3 RM)

Tie break = after successful completion of Back Squat

Part B
Max Rep Shoulder to Overhead @50% of 3RM Back Squat​ (from Part A)

Result is Total KG (= Reps x KG)​

Tie break = after successful completion of STOH

Time Cap for whole Event 1A + 1B is totally 30min!

C2B

5 rounds for time:
600m bike
6-8 c2b
10 alt. Db snatch @22.5kg