A,
Block Snatch 1-1-1-1-1

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

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
Row, 1000 m
50 Thrusters, 20/15kg
30 Pull-ups

Goal
Set a new benchmark or shoot for sub 10 min.

C,
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bars- must be unbroken

If you drop from the bar it's an additional 50 single under "penalty". Pick up the set where you left off if you do drop off the bar.

Goal: Just get it done

3 x 8 min work, 2min rest

A.
EMOM 8
1. 10-15 cal erg
2. 8-12 burpee

B.
AMRAP 8
21 DB/KB deadlift
15 DB/KB hang power clean
9 DB/KB stoh
40 DU/ 80 single under

C.
AMRAP 8
7 box jump
14 wall ball
21 KBS

A) 3 sets for quality of
6/6 single arm tempo push press
12 stiff legged tempo deadlift (double KB)

• 31X1 tempo for both movements
• Try to increase weights each set or use the same weights

B) Death by swing and burpees

EMOM until failure:
Min.1: 10 russian KB swing + 1 burpee
Min.2: 10 russian KB swing + 2 burpees…and so on.

C) Afterparty
Jefferson curl to squat
3x5@light-moderate weight

AMRAP 8
2-4 Wall walk (choose suitable reps for you)
40 Double under/ 80 single under
8 one arm devils press (alt.)

EMOM 18
1. 6 deadlift
2. 5-10 strict pull ups
3. 10m DB/KB walking lunge

Once through

200m Run ( easy pace )
20/15 (cal) SkiErg
200m Run ( Workout pace )
20/15 (cal) Row

30 clean and Jerk
30 snatch
Then
5 rounds
20 pullups
40 pushups
60 airsquats

With a pair
Complete 100 cal row/ski/bike

While the other is rowing/skiing/biking, the other completes on round of:
20 wall ball
10 burpee box jump
➡️ When one round is completed, switch with your pair

-time cap 10 min-

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI

OHS & FRONT RACK MOBILITY
Peruslämpöä 5-10min (soutu, pyöräily, kelkka), SUKKASILLAAN :)

1. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

2. 12 KNEELING THORACIC ROTATION *kontallaan

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ACTIVATION

1. 40sec TRICEPS STRETCH rack/wall, video

2. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

3. 10 LATS STRETCH with band, video

4. 40sec DEEP SQUAT STRETCH with plate, video

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COMPINATION

1. 12 OH DUCK WALK, keppi/levypaino/tanko

2. 8 MUSCLE CLEAN, keppi/tanko

3. 10 FRONT SQUAT

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LIIKKEIDEN VIDEOT

1. 12 KNEELING THORACIC ROTATION *kontallaan

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ACTIVATION

1. 40sec TRICEPS STRETCH rack/wall, video 0:18

1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

1. 10 LATS STRETCH with band, video

1. 40sec DEEP SQUAT STRETCH with plate, video

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

– 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 sec hold at bottom, explode up, 1 sec hold at top