3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Kyykky 3x5x75%

Kohautus tangolla 4x15

Suorinjaloin maastaveto 5x10
Etuheilatus 3x20
-superina (kolmeen viimiseen sarjaan)

For time

• 150 wall-ball shots

• ♀ 14-lb ball to 9-foot target

• ♂ 20-lb ball to 10-foot target

@ increasing pace
3:00 Row
2:00 SkiErg / 2:00 Row
1:00 SkiErg
+
2 Rounds
7/side Xiao Pengs
5 Scapular pull-ups
3 Strict pull-ups
7 Handstand shrugs
5/side Bottom-up KB presses
+
Build to workout weight for the lunges and the sled
* prep the HSPUs, sled push and burpees between sets
+
Once through @ workout weights
10/7 (cal) SkiErg
5m Sled push
10 Air squats
3 Handstand push-ups
10/7 (cal) Row
5 Burpees over the rower
10m DB walking lunges
3 Strict pull-ups

OH squat 4 RM, then max Front squats @ same weights

Partner workout

AMRAP 32 minutes
100/80 calories row
100 dumbbell lunge (2x22,5/15 kg)
100/80 calories bike/ski
100 american swing (24/16 kg)
100 Wall Ball@9/6kg
Max distance DB/KB farmer carry (2x22,5/15 or 2x24/16 kg)

*Switch person every 30 seconds

6 x 3, build heavy

Go every 3:00

WARM UP 10min

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

video: FROG STRETCH

---

---

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
2× 2+2+2@barbell, rest btw sets 1min

--

NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE TC=15min
*ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet
2× 1+1+3@barbell, rest btw sets 1min,
1+1+1@up to the maximum of the day , sn-%, rest btw sets 2min

---

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
2× 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 TC=15min
*ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet
2× 1+1+1+1@barbell, rest btw sets 1min,
1+1+1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

---

FRONT SQUAT + BACK SQUAT
3+2@up to 80%, fs-%, rest btw sets 2-3min

---

SNATCH PULL to POWER POSITION *same sn dl to power position
2×4@75%, 4@80%, sn-%, rest btw sets 2min

---

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

-10-15s hang l-hold
-10+10m KB bottoms up hold+ front rack hold
-5-6 med ball roll
-20-30 HS-hold/headstand hold

Every 10 min x 6 sets (2 each)
A. 2000/1500 m row or 4000/3000 m bike
B. 8 min amrap:
10 shuttle runs (7,5 m + 7,5 m)
1 rope climb
5 T2B
C. 8 min amrap:
15/12 cal ski
10 med ball cleans 9/6 kg
8 push ups