4 sets:
3 Pause Back Squats
1: @40%
2: @50%
3: @60%
4: @70%
- Rest 2min btw sets

ACCESSORY

4x
12+12 kulmasoutu kuulalla
12 ring facepull
10 seated lateral raises (viparit istuen)
- rest as needed

Warm Up
2 sets
2 min bike,row, ab, run
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (R/L)
then warm up sets for squat 3x4-6 reps, start with barbell and build to starting weight

Strenght
Tempo Back Squat 4x6reps @55%+ of 1rm
building to todays heavy 6 rep set. rest 3-4 min bwn sets.

Metcon
Emom 20
odd : 2 hang power snatch + 2 ohs @60-80% of 1rm power snatch
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace

Warm-up
EMOM 9 @ increasing pace
1) Air bike
2) SkiErg
3) BikeErg
+
2 Rounds
4/direction Tall kneeling KB halo
4/side Single-arm cross body KB deadlift
4/side Single-arm KB hike clean
4/side Single-arm KB windmill
4/side Single-arm KB front rack squat
+
Build up to workout weight for KB movements
+
@ workout weight
12/8 (cal) Echo bike
5 KB clean and jerks
3 KB Front squats
12/8 (cal) BikeErg
12/8 (cal) SkiErg
5 KB Thrusters
3 KB Front rack walking lunges
12/8 (cal) BikeErg

Movement prep

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds

5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds

3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap

Skills
+emom7

Metcon 9min AMRAP

6m HSW tai 2 WW
15 Thrusteria 30/45kg
60 DU
15 Bar facing burpeeta

WARM UP 10-15MIN

20m OH WALKING LUNGE *plate
20× RUSSIAN TWIST
5+5 / side HALO from SPLIT POSITION *plate
15× FROG STRETCH

video:

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION +
TALL SNATCH *high pull - pause in dip position for 1-2 seconds, *tall - flat footed

2x 2+2+2@barbell, rest btw sets 1min

--

NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE *ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet 2x 1+1+3@barbell, rest btw sets 1min,

1+1+3@up to 60%, 2× 1+1+1@65%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK *high pull - pause in dip position for 1-2 seconds, *tall - flat footed

2x 2+2+2+3@barbell, rest btw sets 1min

--

NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK *ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet

2x 1+1+1+1@barbell, rest btw sets 1min, 1+1+1+1@up to 60%, 2× 1+1+1+1@65%, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+2@up to 70%, fs-%, rest btw sets 2-3min

---

SNATCH PULL
3×3@70%, 2×2@75%, sn-%, rest btw sets 2min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

3-4 sets:
6/6 Cossack Squats (Goblet Hold)
30m KB/DB Farmers Carry
10/10 Eccentric Lateral Box Step Down 30/40cm (heel touches the ground)
1min Sorenson Hold
- Rest as needed

RestDay!

35' AMRAP w. partner
2000m airbike
150 DU
1000m row
50 wall ball
25 ttb
10 syncro devil press @2x22.5/15kg