A)
4 rounds- 90” rest
8/8
single arm overhead reverse lunge + single arm front squat

B )
In every 2’ x 5 rounds
double KB complex :
8 deadlift
8 alt. farmers lunge
8 deadlift
@heavy

C)
For time
30 single arm push press
30 single arm snatch

For time

40/32 (cal) BikeErg
20 Clean and jerks @ 61/43kg (135/95lbs)
10 Wall walks

– Rest 1:00 –

40/32 (cal) BikeErg
20 Ring muscle-ups
40/32 (cal) BikeErg

– Rest 1:00 –

10 Wall walks
20 Snatches @ 61/43kg (135/95lbs)
40/32 (cal) BikeErg

• Both the CnJ and Snatch are anyhow (power, split, squat) you like.

Time cap. 32:00 (including rests)

SESSION NOTES – COMPETITION WORKOUT
Overview. Three classic 30 reps for time movements (CnJ, rMU, Sn) mashed together into intervals with a bike and some wall walks. While this is a lot about specific movement capacity, you also need the conditioning to back that up. Getting your pacing right on the bike and finding a good rhythm on the other movements is key here.

Strategy. You have three separate pieces with short rest in-between. The intent is to push the pace throughout while not tipping over the edge of no recovery. You’ll have to ride a fine line of how fast you dare to go for the best possible time.

Do the 1st part at a pace where you can always transition straight to the next movement. The bike can be slightly faster than your FTP20 pace (if you tested in the last block). We recommend either set + singles or singles from the start on the barbell. Then steady through the wall walks.

The muscle ups are the easiest place to get stuck here, so pace the bike before them a little. Aim for 2-5 sets on the muscle-ups (look for movement options if you would need more). You can push the bike after the muscle-ups.

Now that you’ve got the MUs out the way you can push the pace a bit on the 2nd wall walks BUT make sure not to go so hard as to fry your shoulders for the snatches. Once you get to snatches, your HR is likely high and your shoulders are feeling it. Do your best to start chipping away at the reps. Once you get to the final bike it’s go time! Suck it up and push hard to finish.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing through each part of the workout?
– How did your BikeErg pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
BikeErg → 400m Run, 40/32 (cal) Row, Air/Echo bike or Ski
Clean and jerk / Snatch → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Wall walk → reduce reps (5) → 20m Seal walk
Ring muscle-up → Reduce reps (10 or 15) → Bar muscle-ups (10, 15 or 20) →Jumping bar muscle-ups (10, 15 or 20)→ Banded bar muscle-ups (10, 15 or 20) → Pull-overs (10, 15 or 20) → Chest-to-bar pull-ups (20, 30 or 40)

ABS: 4 rounds of
30 AMSU
20 Reverse crunches
10 Ab-wheels
Rest

Paused bench press

4 x 6 @ 75+% (2-3 RIR), rest 3:00 between work sets

– Do your first @ 75% 1RM bench press and build up over the remaining sets if you can while sticking to the RIR guidance
– Pause for 2-sec on the chest with each repetition

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Tempo Back squat (slow down, fast up) 4x8 reps

3 kierrosta 6-8×

Takareidet soutulaitteella
Selänojennus boxilta
Submax seinäistuntapito
2min tauko

4min Amrap
6 Burpeeta
6 Rengassoutua
10 Ilmakyykkyä

EMOM10
7-12 t2b

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
Barbell warm-up – 2 Rounds @ empty barbell
3-5 Snatch grip deadlift
3-5 Hang snatch high pulls
3-5 Hang muscle snatches
3-5 Snatch grip press behind the neck
3-5 Hang power snatches
3-5 Overhead squats
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for Overhead squats and hang power snatches
* Practice sets of bar muscle-ups and burpee chest-to-bars between sets
+
@ workout weight
10/7 (cal) Row
5 Overhead squats
1-3 Bar muscle-ups
– Rest 0:30 –
10/7 (cal) Air bike
5 Hang power snatches
3 Burpee chest-to-bar pull-ups

Bent over row 12-10-8-6 reps