2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
8 Tension swings (sponge/block between feet)
30 Speed rope steps
...into

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

Block power snatch + Block snatch

6 to 8 x 1+1 @ 65+%1RM snatch, go every 1:00-1:30

– Start counting your sets @ 65%1RM snatch and then build up if moving well.
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Ring muscle-up prep, 1-2 rounds

3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
+
Build to workout weight for the clean and jerk
* Practise few short sets of DUs and ring muscle-ups between weights
+
@ workout weight
35 Double-unders
1-3 Clean and jerks
1-3 Ring muscle-ups

1 minute: 6 strict pull ups
2 minute: 12 box step ups w/ DB's
3 minute: 0:45 plank hold
4 minute: 10 wallball
5 minute: 10 strict knee raise
6 minute: 8-10 push-ups

Snatch

A) Untill Days Heavy Technical Power Snatch

• 10 Cal Ski (Fast)
• 1 Power Snatch

*rest 30s between rounds

B) E20SEC X15-20:

• 1 Power Snatch @80-85% From days 1RM

Squat

E3MOM X5

• 4 BS @80-85%

Metcon

3min On/3min Off X4 Alternating A&B

A)

• 20 Cal Row
• 20 Box Jump Over
• AMRAP: WB

B)

• 100 DU
• 20 DB C&J @1x15kg
• AMRAP: Burpee Over Rower

20 kg kyykyt

Maastaveto 4x4 (70-75-80-85%)

Rive-variaatio 5x5
-nousevat kuormat

Leuanveto 3xAmrap TAI Ylätalja 5x10-15
-vastaote

*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

Snatch

A) WU 3-4x For Quality:

• 3 Snatch DL + 3 High Hang Muscle Snatch + 3 Snatch Balance
• 2-3 Seated box Jump

B) PRIMER

E2MOM X3:

• 3 Squat Snatch @70-75% (1.1.1)

-Rest 2min-

E90SEC X3:

• 2 Squat Snatch @80-85% (1.1)

-Rest 2min-

EMOM Until Days Heavy Technical

• 1 Squat Snatch

C) Snatch Pull (Floating)

• 3x3 @110-120% *Ei koske lattiaa toistojen välissä

Front Squat

• 4x5 *Build Up (1-2 RIR)

Metcon

For Time:

• 21 Thruster @35kg
• 21 Burpee to target
• 15 Thruster
• 15 Burpee c2b
• 9 Thruster
• 9 Burpee bar muscle-up

Accessory

A) 3-4 Rounds:

• 10-15 Lu Raise
• 1 Long Set Strict Press (Empty BB)

*Rest as needed

B) 3-4 Rounds:

• 10 Strict T2B
• 10/10 KB Side Bend
• 1 Set of parallette L-Sit

*rest as needed

E3M × 4

3 Back Squat @ V.1–2 (n.85%)

Treenin idea: Kehittää Back Squatin maksimivoimaa laadukkailla, raskailla kolmen toiston sarjoilla. Pääpointit: - Valitse kuorma, jolla jokaiseen sarjaan jää 1–2 toistoa varastoon. - Pidä liikerata, syvyys ja keskivartalon tuki samanlaisina kaikissa toistoissa. - Viimeinen toisto saa tuntua raskaalta, mutta vältä hidasta grindia. - Prosentti on suuntaa antava – V.1–2 määrittää päivän kuorman.