A,
Goblet Squat 20

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a weight you can do for a 20 rep max set with unbroken, consecutive reps, no rest/pause at the bottom or top.

Goal to build up to is using 1/2 your body weight for all 20 reps!

B,
3 rounds for quality of:
10 Tempo Bench Press, pick load
15 Hanging Leg Raises
Double Kettlebell Front Rack Carry, pick load, 30m
200 Single Unders
Tempo Bench Press- 3 secs down and up

Complete at RPE 6-7/10.

C,
3 rounds for quality of:
Plank Hold, 20 secs
See-Saw Plank, 15 secs
Plank Jack, 10 secs

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

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 + 3x SPLIT JERK RYTHM DIPS *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot -- lift off = veto polvelle

*SNATCH COMPLEX ->
DIP SNATCH + SNATCH BALANCE + OHS
SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot -- lift off = veto polvelle

*JERK COMPLEX ->
DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

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video: SPLIT JERK RYTHM DIPS

video: DIP CLEAN

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TALL MUSCLE SNATCH
3x4@barbell - ~25-30% sn-%, rest btw sets 2min

DIP MUSCLE SNATCH + GOOD MORNING - DROP SNATCH *sama liike kuin tekniikassa
3-4x[2+2]@25-40% sn-%, rest btw sets 2min

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TALL MUSCLE CLEAN
3x4@barbell - ~25-30% jerk-%, rest btw sets 2min

DIP MUSCLE CLEAN + PUSH PRESS + GOOD MORNING - SPLIT JERK *sama liike kuin edellä tempausotteella, mutta nyt työntö saksiin heti hyvää huomenen perään
3-4x[2+1+2]@25-40% jerk-%, rest btw sets 2min

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POWER CLEAN + FRONT SQUAT + REBOUND SPLIT JERK *split jerk both side 2+2
3-4x[1+2+4]@40-50% jerk-%, rest btw sets 2min

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RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3-4x[5+5]@RPE8 *could do 2-3 more reps, rest btw sets 2min

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video: TALL MUSCLE SNATCH

video: DIP MUSCLE SNATCH

video: GOOD MORNING

video: DROP SNATCH

TALL MUSCLE CLEAN

video: DIP MUSCLE CLEAN

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW

For time

• 800/1,000-meter row
• 21 overhead squats
• 600/750-meter row
• 15 overhead squats
• 400/500-meter row
• 9 overhead squats

• 200/250-meter row

• ♀ 95 lb

• ♂ 135 lb

Partner Workout
AMRAP 20 mins (Split reps evenly )
20 cal row
20 USA swing @24/16kg
20 partner wall ball sit up@9/6kg
20 ring push up
20/20 - 40/40 - 60/60 … Double under

Rest 3 mins

AMRAP 10 mins ( Relay)
10 goblet squat
10 kipping Pull up
10 up down to target

Partner A Completes a full round Then swich!

Back squat 5x3

Romanian deadlift 12-10-8-6 reps

1-2x1x[3+2]@barbell, 3x1x[3+2]@65%, pp-%, rest btw sets 2min *up to example 50-55-60%

In 15 minutes
For time

• 50 double-unders
• 25 toes-to-bars
• 3 snatches
• 40 double-unders
• 20 toes-to-bars
• 3 snatches
• 30 double-unders
• 15 toes-to-bars
• 3 snatches
• 20 double-unders
• 10 toes-to-bars
• 3 snatches
• 10 double-unders
• 5 toes-to-bars
• 3 snatches

Then, in the remaining time, work up to a heavy snatch.

♀ 95 lb
♂ 135 lb

Post time and load in comments.

For time:
1,2 km hill trail run or 3000/2500 m bike
100 KB swings 24/16 kg
1,2 km hill trail run or 1500/1200 m ski
100 wall balls 9/6 kg
1,2 km hill trail run or 1500/1200 m row
40 min timecap.

A1 Ring pull up 3/2/2/1/2 (RPE9)
A1b Nordic Curl x 2 (RPE8)
Tauko 3 min

B1 FG-soutu 4x8 (RPE 8)
B1b Takareisivaihdot 6 o/v
Tauko 1-2 min

C1 Yläpito x 12-15s
C2 Kylkikeinunta x 10 o/v
C3 Rengas etukippi x 10
C4 Joustohyppy x 24
C5 Hauiskääntö pallolla max