EMOM2
5 x 2
-1 power snatch + 1 hang power snatch

2 – 3 Rounds

10 Plate squats*
5 Rope climb pull-ups
* Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
Build to working weight for front squat*
* Between sets, practice rope climbs
+
2 Rounds
10/7 (cal) Air bike
3 Front squats @ workout weight
1 Rope climb
– Rest 0:30 between rounds –

1 snatch balance & 2 OH squats
1 set @ 65% of snatch balance
1 set @ 70%
1 set @ 73%
1 set @ 75%
1 set @ 78%
1 set @ 80%

Hang power snatch
4 reps @ 70% of max snatch x 2
3 reps @ 75% of max snatch x 2

Segment snatch deadlift (pause as the barbell breaks the floor, at the knee & at the mid-thigh)
5 x 4 @ 100% of max snatch

Back squat
5 @ 70% of max back squat
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

Big session today so no optional accessories!

Liikeparina russian twist.

Tammikuun kuukausihaasteessa pelataan Concept2-soutulaitteella Fish Game -kalapeliä. Pelin tavoitteena on kerätä mahdollisimman monta pistettä syömällä pieniä "hyviä" kaloja ja väistämällä suuria "huonoja" kaloja. Peli kestää 4 minuuttia.

Näin pelaat kalapeliä soutulaitteella:
1. Käynnistä näyttö.
2. Valitse valikosta Games.
3. Valitse Fish Game.
4. Aloita soutaminen.

Voit suorittaa haasteen niin monta kertaa kuin haluat. Merkitse tuloksesi WODconnectiin viiimeistään 31.1.2026. Parhaan tuloksen tehnyt palkitaan. Kalaonnea!

Band and KB activation drills – 2 to 3 rounds
10 Banded glute bridge
5/side Half kneeling press
10 Banded squat
10m/side Front rack + overhead carry
+
Barbell Warm-up
Build to your chosen working weight via a single rep complex to conserve energy.
1 Deadlift
1 Hang power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3m Overhead carry
+
2 rounds @ race pace
4 Burpees over the bar
3 Deadlifts
2 Hang power cleans
1 Front squat
1 Thruster
1 Shoulder to overhead
Rest 1:30 between rounds

AF Deload WEEK 13, Day 2

Finisher:
1-2 superset:

1) 10 DB Biceps Curl + 20m Gun Rack Walk
2) 7+7+7 Arnolds Lateral Raise

Target: go for the pump!

5:00 Row @ slowly increasing pace
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
8 Slow tempo squats
+
Build to workout weight on thrusters
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ workout weight + increasing pace
12/8 (cal) Row
4 Thrusters
8 Toes-to-bars
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Chest-to-bar pull ups
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Bar-facing burpees

Snatch

A) Build Up To Days Technical Heavy

• 1 Snatch Pull + 1 Hang Squat Snatch

B) 6x 30s On/30s Off:

• AMRAP: Power Snatch @30-35kg

C) Snatch Pull

• 3x1 @110-120%

Front Squat

• 5x2 @85-90%

*rest 3min between sets

Metcon

4x4min on/2min off:
Alternating A&B

A)

• 10 T2B
• 12 Heavy KB Swing @24kg
• 15 Heavy WB @20lbs

B)

• 50 DU
• 15m HSW (7.5m+7.5m)
• 6 bMU

Front squat 5 RM, then max reps Back squat @ same weight