STRENGTH & SKILL

In 10-12 minutes practice turkish get-up.
- Options: bodyweight or light-moderate DB/KB / build heavier if technique allows.

WOD

Partner workout (You go, I go)

For time
40-30-20-10
Alternating partner wall ball (6/4 kg)
Dumbbell renegade row (2x15/10 kg)
Partner sit-up

Rx+: @9/6 kg, 22,5/15 kg, medball sit-up

Time cap: 18 minutes

WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk

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POWER SNATCH + SNATCH + OHS *power snatch with a pause in the catch and ohs in the bottom 1–2 seconds
2×2× 2+2+2@barbell, 6× 1+1+2@58-63-68-63-68-73%, sn-%, rest btw sets 2min

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POWER CLEAN + CLEAN + FRONT SQUAT + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 2+2+2+[1+1]@barbell, 6× 1+1+2+[1+1]@58-63-68-63-68-73%, split jerk-%, rest btw sets 2min

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CLEAN PULL TO HIP
3x3@100%, jerk-%, rest btw sets 2min

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ACCESSORY WORKOUT (if time left)

CORE STRENGTH
- 2 rounds
- 0:20 each movement
- rest between sets 0:30

High Plank + High Side Plank + High Reverse Plank + High Side Plank

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video: Pause in The Power Receiving Position

video: Clean Pull to Hip

video: High Plank

video: High Side Plank

video: High Reverse Plank

WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk

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POWER SNATCH *power snatch with a pause in the catch 1–2 seconds
2×3@barbell, 2@58-63-68-73%, 1@78-81% ... + ...% Find your heaviest weight of the day with excellent technique! sn-%, rest btw sets 2min

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POWER CLEAN + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 1+[1+1]@barbell, 1+[1+1]@58-63-68-73%, 1+1@78-81% ...+...% Find your heaviest weight of the day with excellent technique! split jerk-%, rest btw sets 2min

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video: Pause in The Power Receiving Position

half TGU 3x6/6

10' EMOM
1: 5/5 renegade row
2: 5 pull up

*jerk: työnnä sarjan sisällä eri puolille 2=1+1

2× 1+1+2@barbell, 3× 1+1+2@70-75% jerk-%, rest 2min

Max kyykky

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for the DB Bench press
* Practise short sets of Chest-to-bars, as well as, shuttle runs between sets.
+
1-2 Rounds
250m Row
5 Chest-to-bar pull-ups
3 DB bench presses @ workout weight
5 Shuttle runs

Max 125kg

DB Clean and jerk

Single-arm DB prep – 2 Rounds @ increasing load
5 DB Muscle clean
5 DB Push press
5 DB Power clean
5 DB Push jerk

– Rest as needed between movements and rounds –

Clean and jerk – Build to a heavy single (H1) for the day

– You can start working up doing 3s or 2s then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).