WARM-UP

3-5 minutes of erg
Then:
3 Rounds of:
5 Deadlifts
5 Front squats
5 Clean grip snatches
5 Behind the neck shoulder press
5 Overhead squats
20 Mountain climbers

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SNATCH



Primer:
Hang power snatch + Snatch balance + Overhead squat.
3-5 sets of (2+2+2).
You choose the weights, but focus on good mechanics.

Worksets:
Hang power snatch + Overhead squat

2 x (3+2) @ 81%
2 x (2+1) @ 84%
Percentages are of 1 rep max snatch
3s descend on the overhead squats.
Rest 1-2 minutes between sets

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CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:
Clean,
3 x 1 @ 81%
3 x 1 @ 84%
3 x 1 @ 87%
Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 81%
3 x 2 @ 84%
3 x 1 @ 87%
Rest 1:00 min between sets.

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FRONT SQUAT

Tempo front squats,
2 x 5 @ 77%
5 x 2 @ 83%

2-3s pause at the bottom.
The pause should long enough that there isn’t any stretch reflex happening.

(OPTIONAL) BONUS:

Bodybuilding:

3-4 Rounds for quality:
10+10 1-Legged romanian deadlifts with kettlebells
6-10 Strict toes to bar
10+10 Front rack weighted box step-ups with kettlebells
20 Landmine twists
Rest 1-2 minutes between rounds

OR

Conditioning:

30-20-10 Reps for time:
GHD Sit-ups
Dumbbell snatches 22,5/15kg
Wallball shots 20/14lb

Warm Up
2 rounds
1 min ski
1 min air bike
10 scapula rolls + 10 kipping
16 alt leg v-ups
16 alt hand db power cleans

Metcon
EMOM 28 or 32
1) 12/9 cal ski (max 50s) (tarvittaessa soutu)
2) 8-12 toes to bars / Kipping knee raises
3) 13/10 cal air bike (max 50s)
4) 4 sandbag cleans @35-45/55-70kg (alt L/R shoulder) or heavy db pc.

Accessory Work
3 sets
10/10 half kneeling pallow press + trunk twits
10-15 banded tricep turn + burnout (use green or blue band)
rest as needed bwn sets

PERFORMANCE
3 SETS
1-2 Ring Muscle-Ups
5-7 Deadlifts
:30 Double or Triple Under Practice

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FITNESS
3 SETS
3-5 Strict Pull-Ups with Partner Assistance
5-7 Deadlifts
:30 Single or Double Under Practice

• Rest As Needed b/t Sets
• Start Light-Moderate and build to workout weight.

500m row/ski or1000m bike
Max-rep strict pull-ups
– Rest 1:00 between AMRAPs.

Scaled WOD
5 x AMRAP 3:
400m row/ski or800m bike
Max-rep strict pull-ups (matala tanko)
– Rest 1:00 between AMRAPs.

Warm-up:

3 Rounds or 10:00 minutes of:
:45s Erg
10 Back squats
8 Upright row
6 Muscle snatch
6 Overhead squats
3 Slow snatches
3 High box jumps

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A) Snatch

Primer:
Snatch pull + Snatch + Snatch balance
You choose the weight, but focus on speed, control and good technique.
3-5 sets.

Worksets:
Snatch,
3 x 2 @ 65%
3 x 2 @ 68%
3 x 1 @ 71%
*Rest 1:00 min between sets.

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B) Shoulder press & push press

Shoulder press,
10RM + 3 x 10 @ 90% of 10RM.
*First, on 3-4 sets find your 10 Rep Max (10RM) of the day for strict shoulder press.
Then reduce the weight by 10% and repeat for 3 sets of 10.

Push press,
2 x 10 @ 58%
2 x 8 @ 64%
*Rest 1-2 minutes between sets.

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C) Back squats

8 @ 64%
2 x 6 @ 68%
2 x 6 @ 70%
*Rest 1-2 minutes between sets.

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D) (Optional) Bonus:

3 Rounds of:
15-20 Banded pull-ups
10+10 Seated 1-Arm shoulder press
:30s Heels over object taps
*Rest 1:00 min between rounds.

3 Rounds of:
10+10 1-Legged deadlift with one kettlebell
10+10 Weighted bulgarian split squats
:30s Strict toes to bar / knee raise / Slow knee tuck
*Rest 1:00 min between rounds.

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Air squats
10 Banded pull aparts
5+5 1-Arm upright row
5+5 1-Arm dumbbell shoulder press
5+5 1-Arm overhead squats
10 Alternating leg V-ups
5 Box jumps

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SNATCH

Snatch pull + Snatch + Hi-hang snatch.
Build up to a heavy set of (1+1+1) in 12:00 minutes.

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CLEAN

Clean pull + Clean + Squat clean into thruster.
Build up to a heavy set of (1+1+1) in 12:00 minutes.

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STRENGTH

Shoulder press,
4 sets of 8 @ 90% of the heaviest set of 8 reps from last week.

Back squats,
5 sets of 5 @ 70%

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(OPTIONAL) BONUS

Core:

Accumulate total of 60 starfish crunches.

Conditioning:

16-12-8 Reps for quality & minimum rest:
- Behind the neck snatch grip push press
- Back rack lunge steps, alternating legs
- High box jumps

Tempo Strict Press (21X1)
3 x 6 reps
- RPE 7. Keep weight Moderate-Heavy across all sets.
- Fast up, 1 pause top, 2 down, 1 pause bottom

Use grips if you have

Warm Up
3 rounds
1 min cardio
10 sots press with barbell
50 single unders
20 banded deadbugs (kuminauha tolpassa, pelkästään jalat liikkuu)

Strenght
Overhead Squats 5+5+4+3+3+5reps@65-70-75-2x80 and 65%
rest 1.5-2 min bwn sets
Snatch Deadlift 3x3reps@100-110% of 1rm snatch
rest 1.5-2 min bwn sets

Metcon
14 min amrap
12/15 cal row, ski, bike erg or 10/12 cal air bike
3 power cleans + 3 front squat + 3 stoh @35/50kg
12-15 V-ups / tuck ups
goal 5+ rounds.

With a partner,
10 Rounds of 1:00 ON / 1:00 OFF, on each machine / partner.
- Assault Bike (20min)
- Ski Erg (20min)
- Row (20min)

Find yourself a steady pace (easy/moderate) and stick with it.
This should be recovery work and your basic conditioning.
Score: Calories