WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

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SNATCH
2x3@barbell, 3x3@up to 75%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@75%, jerk-%, rest btw sets 2min *beginners bw 70% = 1RM clean+jerk

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 75%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2-3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

6 Gian Sets :

3 Bench Press @ AHAP
5 Weighted Pull-Ups

Go Every 4:00

Clean and jerk
6 x 1 @ 85% of heaviest lift achieved on snakes and ladders last week

Power snatch
10 x 1 @ 83% of max snatch

Back squat
10 @ 70%
8 @ 75%
8 @ 80%
6 @ 85%
AMRAP @ 90% - record reps achieved

Optional accessories
Tri set:
DB pull over - 10 reps
DB bent over row - 10 reps
DB shoulder press - 10 reps
X3

3 rounds of
5/5 Seated Press
5/5 Row

3 rounds of
5/5 Front Rack Split Squat
10 KB Hip Thrust

3 Rounds of
5/5 OH Sit-Up
10 Bicep Curl

Wod
In Teams of 2
Buy In : synchro 1’30 forward plank
200 Am Swing -I go U go
Cash Out: synchro 1’30 forward plank
TC: 13 mins
@24/16

60 Min Amrap
4 Min Erg
2 Min Amrap 10 kb swing + 10 sit ups + 5 strict pull up or 2 wall walks

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

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EMOM

0-4 mins - 2 squat Clean + 2 push Jerk
2 min Rest
6-10 mins- 1 power clean + 2 squat Clean + 2 push Jerk
2 min rest
12-16 mins 1 power clean + 3 squat Clean + 2 push Jerk + Split jerk
Weight increases each change of complex

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
5x3 @81-84%
2,5-3min rest between the sets

B) 5/3/3/3 pull-up
Rest 2min

C) 3 rounds for quality
10-12 push-up
12-15 banded pull-down
8/side bulgarian split squat (weighted)

For time :

18-14-10 Dumbbell Squat Snatch 22,5/15kg. ( Alternating )

9-7-5 RMU ( M )

7-5-3 RMU ( F )

TC 10

For time (You GO , I GO )

40 Devil’s press @22,5/15kg
25 Syncro burpee
50 Wallball @9/6kg
20 Syncro burpee
60 Boxjump @60/50cm
15 Syncro burpee
70 sit up
10 Syncro Burpee
80 cal row
5 Syncro Burpee
Timecap : 30 mins