2 Rounds
30 Speed rope skips
8 Hand-release push-ups
5 Back support slide throughs
5 Russian dips
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
+
Build to workout weight for power snatch and front squat
* Few short sets of other movements between sets
+
@ workout weight
100m Run
2 Ring muscle-ups
3 Power snatches
4 Bar-facing burpees
100m Row
20 Double-unders
3 Wall-facing HSPU
4 Front squats

A: SL Standing hamstring curls 3x8
B: leg press, build up to heavy 5rm
C: Bench press 3x5@rpe 8
D: Supinated lat pull Downs 3set
E: Dips 1xMax
F: Z-bar preacher curls 2set
G: 1xMax

10 kierrosta

10 cal ski
10 box step over db 15 kg
5 hspu
5 pull ups
5 push ups
20 russian twist

EMOM 36

1. Am. Heiluri x 15-20
2. Askelkyykky x 15-20
3. Rive + työntö oikea käsi x 8-10
4. Rive + työntö vasen käsi x 8-10
5. Russian sit up x 10-15
6. Burpee x 8-10

Alternate A1 / A2

A1. Strict press, Rest 1:00 before A2
Build to heavy 6 (H6) (77-82%)
+
2 x 6 @ 90%H6
1 x AMAP @ 85%H6

A2. Meadows row – 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before A1

Notes (A1).
– Build to a heavy 6 (H6) @ around 77-82%1RM.
– Once you’ve hit the H6 set, you have 3 back-off sets. 2 sets of 6 reps @ 90%H6, and one set of AMAP @ 85%H6.
– AMAP = As many as possible. Challenge yourself and see how many you can get
Notes (A2).
– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
– Tips: You can use straps so grip doesn’t become a limiter

Yoke carry

4 to 6 x 10m @ see notes, go every 2:00

– Start @ weight you could carry for 20m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

2 Rounds
30 Speed rope skips
8 Hand-release push-ups
5 Back support slide throughs
5 Russian dips
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
+
Build to workout weight for power snatch and front squat
* Few short sets of other movements between sets
+
@ workout weight
100m Run
2 Ring muscle-ups
3 Power snatches
4 Bar-facing burpees
100m Row
20 Double-unders
3 Wall-facing HSPU
4 Front squats

Snatch complex

Find heavy weight of
1 squat snatch + 1 OHS

4 min on, 2 min off for 6 rounds (2 each):

A. Row or bike for calories
B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
C. 100 m run + 20 air squats + 20 double unders

Rotate stations for total 2 rounds per each.

WARM UP + TECHNIQUE 10-15min

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING

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

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

3x SLOW SNATCH PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec

*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

---

SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec, *ninja=no feet
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, sn-%, rest btw sets 2min

---

SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, *ninja=no feet, *split jerk both side 1+1
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, jerk-%, rest btw sets 2min

---

FLOATING HALTING SNATCH DEADLIFT + SNATCH PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@60-65-70%, sn-%, rest btw sets 2min