EMOM 10
2 thrusters from floor at 80% effort
- keep same weight accross all sets

On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
On the 4:00…
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)
On the 8:00…
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

AMRAP in 20 minutes
4 Dumbbell Thrusters (2x50/35 lb)
6 Toes-to-Bar
24 Double-Unders

(OPEN 20.2)

Warm-up:

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

---

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 @ 80-85% of the heaviest set.
Lift every 2:00 min.

Snatch pulls with pause at shin, 4 x 3 @ 80%

---

B) Back squats

5 @ 77%
4 @ 79%
3 @ 81%
5 @ 80%
4 @ 73%
3 @ 86%

---

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

Row, Assault, Run, or Ski 60min for calories.

Yep, one hour of work. Don´t round your back when rowing! Keep a good form.

This workout is challenging your mental game. Be strong!

-4 sarjaa, 8-10 toistoa
-Skaalaus esim. ring row tai negatiivinen leuka 4x5 toistoa, 5s. jarrutus
-Lepo 90s.-2min

Partner WOD YGIG
55 wall balls 9kg/6kg
50 DU
45 cal row
40 cal AB
35 box step overs with db 22,4kg/60cm-15kg/50cm
30 db snatches 22,5kg/15kg
25 cleans 45kg/30kg
20 front squash 45kg/30kg
15 syncro bar over burpees
10 pullbups
5 HSPU

Treeni 2
Warm Up
3 rounds
1 min cardio
16 cossack squats
5+5 single arm db/kb ohs
10m inch worm

Strenght
Overhead squats 5x5 reps @55-60-3x65%
rest 1.5-2 min bwn sets
Snatch Pulls 3x5 reps @90-100% of 1rm snatch
rest 2 min bwn sets

Metcon
3x tabata (AB, ROW, SKI)
alt time with partner
yhden kerran joka laitteella. Ota kalorit ylös.

Viikko 3
Treeni 1
Warm Up
3 rounds
1 min cardio
10+10 half kneeling press
10 banded face pulls / pull aparts
5 rdl + 5 front squats with barbell

Strenght
Push Press 5x10 reps @50-55-3x60%
rest 1.5-2 min bwn sets
Strict Pull ups
emom 5 : 4-7 reps

Metcon
4x4 min emom / 1 min off
1) Mod/face pace Cardio x 45 seconds
2) TNG Squat cleans x 4-5 reps @40% of 1rm
3) Moderate/fast pace cardio x 45s
4) Kb Swings x 12-15 reps @light weight

Deadlift
Every 2:30 for 15 mins
8×60%
8×60%
6×70%
6×70%
4×80%
4×80%