5 rounds for quality:

• 8/8 Alternating DB floor press
• 8/8 Single-arm DB bent over row

Rest as needed between the rounds

• 3x6/6 KB Windmill

Rowing

3 rounds, every 10:00
2000/1500m row

Kolmiosainen soutuintervalli. Taas kerran yksi happi per veto. Tavoite on kiristää vauhtia jokaiselle pätkälle, joten lähde rauhallisesti liikkeelle ensimmäisellä pätkällä ja nosta siitä vauhtia seuraaville pätkille.

Jos et pysty pitämään vauhtia M: 2:00/500m N: 2:40/500m tai alle, niin lopeta soutu aina 08:00 kohdalla. Lepoa jää silloin vähintään 2 minuuttia ennen seuraavaa pätkää.

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Slow snatches
5 High box jumps
28 Jack knives

---

SNATCH

Every minute on the minute for 15:00 minutes of:
3 @ 65%
2 @ 68%
1 @ 71%

---

CLEAN AND JERK



Every minute on the minute for 15:00 minutes of:
1 + 2 @ 65%
1 + 2 @ 68%
1 + 1 @ 71%

---

BACK SQUAT

7 sets of back squat singles.
Climbing weight up to a heavy, but fast single.

---

(OPTIONAL) BONUS

Core:

Accumulate total of 100 starfish crunches.
Split anyhow.

Conditioning:

24-18-16 Reps for quality & minimum rest:
- Behind the neck snatch grip push press
- Back rack lunge steps, alternating legs
- High box jumps

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
5+5 1-Arm upright row
5+5 1-Arm overhead squats
5+5 Windmills
10 Alternating leg V-ups
:30s Wallsit hold

---

SNATCH

8 Sets of (2 Low hang snatches + 1 Snatch) @ 78-81%
Lift every 1:30 min

___


STRENGTH

3 Sets of
7 Front squats right into 13 Back squats @ 70% (of front squat 1RM)
Rest 2:00 min between sets.

---

(OPTIONAL) BONUS WORK



ACCESSORY



Bulgarian split squat,
4 x 8/8 (hard)

1-Legged romanian deadlifts with dual dumbbells,
4 x 8/8 (hard)

Barbell forward raise,
4 x 8 (moderate)

Dumbbell pullover,
4 x 10 (hard)

---

CONDITIONING

As many reps as possible in 10:00 minutes of:
12 Toes to bar
12 Dual dumbbell cleans, 2 x 20/15kg
12 Dual dumbbell front rack lunges, alternating legs

WARM-UP

3:00-5:00 min bike erg

Then 3 rounds of:
10 Lu raises
10/10 1-Legged deadlifts with barbell
5 Hang muscle snatches
5 Overhead squats
3 Slow snatches
:20s L-sit hang or hollow hold

---

STRENGTH

Bamboo overhead squats,
3 x 8 (light/moderate)

Overhead squats,
2 x 4 @ 80%
2 x 4 @ 84%
2 x 4 @ 88%

---

SNATCH

Build up to a heavy set of 2 x (Snatch pull + Snatch) in 15:00 minutes.
• 2 sets with the same weight before adding more weight to the barbell.

---

CLEAN AND JERK

Build up to a heavy set of 2 split jerks in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

---

BONUS WORK

ACCESSORY

Behind the neck push press with snatch grip,
4 x 12 (hard)

Snatch grip romanian deadlifts,
4 x 10 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
16-18 total reps.

OR

CONDITIONING

10 Rounds for time:
500/400m bike erg
3 Snatches 60/40kg
6 Toes to bar
3 Clean and jerks 60/40kg

WARM-UP
3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

---

SNATCH
3 Sets of 3 @ heaviest set of 4 snatches (week 1)
3 Sets of 2 @ heaviest set of 3 snatches (week 3)
3 Sets of 1 @ heaviest set of 2 snatches (week 6)
Rest 1:00 min between sets.
If you did this workout last week, try to add 2-4kg weight to the lifts.

Snatch pulls,
3 x 2 (hard)

---

STRENGTH
Back squats,
4 x 2 @ “2 RIR”

Front squats,
3 x 3 @ “5 RIR”

---

(OPTIONAL) BONUS

Good mornings,
3 x 12 (hard)

Curtsy lunges,
3 x 20, alternating legs (moderate)

Behind the neck snatch grip sotts press,
3 x 8 (hard)

Dumbbell pull overs,
3 x 12 (moderate)

Core:

Reverse hyper or back extensions,
3 x 15 (moderate)

Barbell sidebends,
3 x 1:00 min

Raaka te+ Te
5 sarjaa
-1+2

RX
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups

INTERMEDIATE
For time:
15-12-9
Thrusters (29/43 kg)
Pull-ups

BEGINNER
For time:
15-12-9
Thrusters (15/20 kg)
Ring rows

Warm Up
2 rounds
40/20/10s cardio, add speed
40 plate hops (sivuttain, ristiin eteen)
10 gtoh + halo
5+5 halos
10 pause squats
then barbell prep for cleans

Weightlifting
3x2 clean pull + 2 hang power clean + 2 front squats + 2 split jerks @35-55% of 1rm
4x1 power clean + 1 hang power clean + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
rest as needed bwn sets

Metcon
3x2min on / 2 min off
6-8 shuttle runs (1 rep is 5+5m)
6-8 double db hang clean&push press @RX DB's
amrap of burpee over db's (facing)
alt time full round with partner

Every 1.30min x 6 (light weight/empty barbell)
2 snatch pull + 2 tall snatch

Huom! Tyhjällä tangolla tai kevyillä painoilla keskittyen tekniikkaan.

Every 2min x 8

1 squat snatch + 2 high hang squat snatch @50-65% of 1RM

Huom! Kevyet painot keskittyen tekniikkaan.

Accessory 3 x 10 Sots press 3 x 4 High box jump