2 rounds
5/side Half-kneeling bottom-up presses
10 Tension swings
5 Deck squats
+
2 rounds
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls
– rest 1:00 between rounds –

Snatch

A) WU 3-4x For Quality:

• 3 Snatch DL + 3 High Hang Muscle Snatch + 3 Snatch Balance
• 2-3 Seated box Jump

B) PRIMER

E2MOM X3:

• 3 Squat Snatch @70-75% (1.1.1)

-Rest 2min-

E90SEC X3:

• 2 Squat Snatch @80-85% (1.1)

-Rest 2min-

EMOM Until Days Heavy Technical

• 1 Squat Snatch

C) Snatch Pull (Floating)

• 3x3 @110-120% *Ei koske lattiaa toistojen välissä

Front Squat

• 4x5 *Build Up (1-2 RIR)

Metcon

For Time:

• 21 Thruster @35kg
• 21 Burpee to target
• 15 Thruster
• 15 Burpee c2b
• 9 Thruster
• 9 Burpee bar muscle-up

Accessory

A) 3-4 Rounds:

• 10-15 Lu Raise
• 1 Long Set Strict Press (Empty BB)

*Rest as needed

B) 3-4 Rounds:

• 10 Strict T2B
• 10/10 KB Side Bend
• 1 Set of parallette L-Sit

*rest as needed

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

Partner WOD

AMRAP8
YGIG
6 high box jumps 61/75cm
3 C2B (advancev athletes do 3 BMu)

Scale as needed

Tempaus lantiolta 20kg saakka 2-3 x monta

Tempaus
Kakkosia ja lopuksi ykkösiä 20,24,26,27,29,31,32,34 ja kyykkyyn 34 tänään! 🥳

Rive lantiolta+rive+työntö
25,30,35,40,44,45,47,49,51,52,54,56

Työntöveto
3 x 3
65,70,75

Plus loppujumps! 😬

Power clean and jerk

EMOM 3 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 70%1RM PC+J

EMOM 3 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 75%1RM PC+J

– Each minute is a 30-sec AMRAP of Power clean and jerks @ 70% (B1) or 75% (B2) power clean and jerk, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

Pause push press

3 x 3 @ RPE 7, go every2:00

6x4min on 1min off

4min AMRAP:
15 KB swing @ 20/12kg
10 KB clean
5 worm walk out
10 (5/5) KB teapot
15 TRX row
continue next AMRAP where you finished

2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ increasing pace (from easy to workout pace)
400m – 200m – 100m Jog/Run
20 – 15 -10 (cal) Echo bike
5 Burpee box jump overs
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
5 Scapular pull-ups
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 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 v-up snap
+
Build up to workout weight for the clean & jerk and snatch (power, split or squat)
* Practise few small sets (1-3 reps) of ring muscle-ups between sets
+
Once through
15 (cal) BikeErg
3 Clean and jerks @ workout weight
12 (cal) BikeErg
3 Ring muscle-ups
9 (cal) BikeErg
3 Snatches @ workout weight
6 (cal) BikeErg

5 sets

1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build-up to fast pace
1:00 Row @ easy and relaxed