40 hang DB snatch 2x22.5kg / 2x15kg
600m run (both)
20DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

600m run (both)
20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk
10 burpee over DBs
5 wall walk

TC 37 min

4 ROUNDS EACH YGIG

- 5-10 Kipping Pull Up/C2B/T2B
- 30 DU/SU
- 5-10 Kipping Pull Up/C2B/T2B
- 10 Burpee to target

3 Rounds for time

Bike 1000m
15 – 12 – 9 Bar muscle-ups ( Use Band If needed )
15 – 12 – 9 Shoulder to overheads @ 85/60kg

Target <16min

1) Keep your pace on the Bike, 2) Be confident in the transitions, take a few extra breaths as needed to go for bigger sets on the bar muscle-ups and shoulder to overhead, but break before going to failure.

Have a plan for how you intend to break up the bar muscle-ups and shoulder to overheads. Aim to keep these to big sets, even unbroken if you can, but plan to split the sets before you’re forced to in order to sustain your pace.
For the muscle-ups, keep your transitions to these quick and start the first set right away, then rest between the sets. For the barbell, you might need to take a few extra breaths before picking the bar up to be able to go for a big set.

ACCESSORY

3 rounds for quality:
10 db lateral raises
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest as needed

• tuttu viime viikolta, vähän lisää painoo
• koitta lisää hupsuihin toistoja

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3+3x TALL SPLIT JERK *jerk both side

*SNATCH COMPLEX ->

DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

*CLEAN & JERK COMPLEX ->

DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2]@40% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 1+2+1@up to 70% 2x[1+2+1]@75% sn-%, rest btw sets 2min *example of rise 50-60-65%

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TALL CLEAN + FRONT SQUAT + SPLIT JERK *split jerk both side 2+2
2x[2+2+4]@40% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + SPLIT JERK *jerk both side 2=1+1
1+2+2@barbell, 1+2+2@up to 70%, 2x[1+2+2]@75% jerk-%, rest btw sets 2min *example of rise 50-60-65%

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CLEAN PULL *full foot
3@90%, 3@95%, 3@100%, rest btw sets 2min

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3+3x TALL SPLIT JERK *both side

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2]@45% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 1+2+1@up to 80% sn-%, rest btw sets 2min *example of rise 50-60-65-70-75%

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TALL CLEAN + FRONT SQUAT + SPLIT JERK *split jerk both side 2+2
2x[2+2+4]@45% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + SPLIT JERK *jerk both side 2=1+1
1+2+2@barbell, 1+2+2@up to 80% jerk-% , rest btw sets 2min *example of rise 50-60-65-70-75%

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SNATCH PULL *full foot
3@90%, 3@95%, 3@100%, rest btw sets 2min

600m run (together)

60 burpees over db's

60 db's cleans

600m run (together)

200m farmers carry

100m walking lunges

600m run (together)

100 push-ups

100 sit-ups

Sit-ups

5 x 12

Go every 3:00

Weighted reverse plank on bench

3min total time

*you can split the time