3rounds:

3-10 strict pull up
10-15 banded pull part

2 rounds:
1:30 erg moderate pace
5 kip swing
3+3 one arm arnold press in squat posit.

Strict pull up progressiossa:
*Kuminauha avusteinen ylätalja lattialla istuen +
Negative pull up

*Kipping pull up/Banded kipping pull up

Movement prep before workout:
10 Abmat sit ups
10 Air squat
6 Alternating pistol squats ( scale: box / bench pistols)
6 Alt lunge jumps
3 t2b

10,9,8,7....1

10,9,8,7...1 for time:
Wall balls 9/6 kg
HR push-ups
Kettlebell swings 32/24 kg

TC: 12 min

3 rounds for quality
6 power wheel roll outs
8 explosive T2B
5 ring dips + 5s L-sit
6 snatch balance 45kg/30kg

Warm-up:

3x
15/12 Calories bike erg
8+8 1-Arm upright row
6+6 1-Arm overhead squats
:30s Wall squat hold

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A) Snatch

Snatch primer:

4-5 Sets of “Snatch pull + Low hang snatch + Snatch” with pause at catch. Climbing weight starting at 45%.

Work sets:

Build up to a heavy but fast weight in a complex of “Snatch pull + Low hang snatch + Snatch” in 10:00 minutes.
Then 5 sets @ 75-80% of the heaviest set.
Lift every 2:00 min.

Snatch pulls with pause at shin, 4 x 3 @ 75%

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B) Back squats

5 @ 73%
4 @ 75%
3 @ 77%
5 @ 75%
4 @ 77%
3 @ 80%

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C) Bonus (optional)

Core:

3 Rounds of:
20 Flutterkicks
20 Basketball abs with small plate
20 Candlestick toe touches

Accessory:

3 x 10 Behind the neck sotts press
3 x 20 Alternating arm gorilla row
3 x 15 Weighted hip extensions

Treeni 3
Warm Up
3x40s easy/20s moderate/ 10s fast cardio. rest 20s bwn.
then
2 rounds
10+10 single leg RDL
10+10 single arm upright row
10+10 single arm 1.push press / 2.push jerk

some short barbell warm up for power snatch and pc&pj

Weightlifting / Strenght
Power Snatch 5x3 reps @65-70%
rest 1.5-2 min
Power Clean + Push Jerk 5x3+1 reps @65-70%
rest 1.5-2 min
TNG Deadlifts 15-12-9-2x6 reps @40-45-50-2x60%
rest 2 min bwn sets

Accessory Work
3 rounds
3x1:00 plank hold + 10-15 side plank dips R/L
rest as needed

Kyykky 5x4x70%

Penkki 2x6x70%

Maastaveto 4x2x75%

Weighted pull up 5x5x50%

Partner chipper
In 8 minutes
100 DB deadlift 2x22,5/15
80 DB hang power clean
60 DB shoulder to overhead
AMRAP shuttle run

Share repetitions with partner. Result is the amount of shuttle runs (1x shuttle run is 7+7m)

AMRAP 34:00 with partner

Row 4000m
Then AMRAP:
2 Wall Walks
4 Hang Power Cleans @60/42.5kg
6 Box Jump Step Downs@60/50cm

Goal: Steady pace when working but efficient fast transitions from partner to partner, One partner completes a full round of the AMRAP part once you get there. Split row as needed.