18 rounds for time
With a partner, YGIG
7. power cleans 42,5/30kg
4. Overhead squats
-05 Toes-to-bars
Partner waits in handstand hold during rounds

Cash out: 30 synchronized bar-over-burpees

RX
5 x 2:00 Work 1:00 Rest
200m Run/250 m/ 500m bike
Max Reps Kipping Pull-Ups* / jumping pull up
*Weighted Vest Optional.

RPE 8-9

OPTIONAL PARTNER FINISHER
EMOM x 8 MINUTES*
MIN 1 - :50 Cardio Choice Cals
MIN 2 - :50 Russian Twists
*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.

5 deadlifts (heavy)
Max muscle-ups in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and
muscle-up (reps).

Scaled WOD
6 x 2:00 min rounds:
5 deadlifts (heavy)
Max low ring muscle-up transitions in
the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and
muscle-up (reps).

8 min AMRAP
8 ring push ups
8 C2B
8 pass throughs
8 kb clean and jerks, alternating 24kg/16kg

5 x 3 @80%
*rest ~90 sec btw

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

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

Snatches,
3 x 2 @ 72%
3 x 2 @ 75%
3 x 1 @ 79%
Rest 1:00 min between sets

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SHOULDER PRESS & PUSH PRESS

Shoulder press,
8 rep max in 3-4 sets.
Then 3 x 8 @ 90% of the heaviest set of 8 reps.

Push press,
2 x 10 @ 62%
2 x 8 @ 68%
6 @ 72%

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BACK SQUATS

8 @ 68%
2 x 6 @ 76%
2 x 6 @ 79%
Rest 2:00 min between sets

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(OPTIONAL) BONUS

Accessory:

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.

Conditioning:

As many reps as possible in 10:00 minutes of:
12 Dumbbell squat snatches, alternating arms
15 GHD Sit-ups

HEAVY WEEK 9/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10m OH LUNGE with LEG RAISE

12+12 LATS STRETCH rack/wall

8+8+8 CHEST STRETCH, rack/wall, both side kyynärpää räkkiä/seinää vasten 90/90 kulmassa 8 joustoa venytettävän puolen jalka edessä - lähde viemään etuolkapää edellä joustoa eteen, niin pitkälle että tuntuu kevyt venytys, jousta jaloista, hengitä sisään venytyksen tehostamiseksi - seuraavat 8 joustoa kyynärpää ylempänä kuin edellinen ja viimeiset 8 joustoa kyynärpää alempana n. navan yläpuolella

12+12 TRICEPS STRETCH rack/wall

3+3 HIP AIRPLANE / 40sec DEEP SQUAT STRETCH with plate

6+6 KNEELING STRAIGHT ARM I-Y-T RAISE polvillaan kasvot seinää vasten, plate/db - ensin 6 "enkelin siivet" ja 6 tee pumppaavaa liikettä taaksepäin koko liikeradalla

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION

2-3x CLEAN PULL LIFT OFF +
2-3x CLEAN PULL from KNEE to POWER POSITION +
2-3x CLEAN PULL from POWER POSITION +
2-3x 2 CLEAN PULL *full foot + CLEAN PULL

2-3x CLEAN RACK DELIVERY
2-3x (TALL) MUSCLE CLEAN +
2-3x TALL POWER CLEAN +
2-3x TALL "HALF SQUAT" CLEAN +
2-3x TALL CLEAN +
2x POWER CLEAN + CLEAN

2-3x SHOULDER PRESS +
2-3x PUSH PRESS +
3+3x SPLIT JERK +
2-3x POWER JERK +
2-3x SQUAT JERK

3x TEMPO BACK SQUAT *slow down, fast up
2x FRONT SQUAT + OHS + SHOULDER PRESS in SQUAT POSITION + OHS

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PUSH PRESS
3x2@84-89% push press-% pal 2min

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POWER JERK
5x2@84-89% power jerk-% pal 2min

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CLEAN + CLEAN BELOW KNEE + SPLIT JERK
4[1+1+2]@75-80% jerk-% pal 2min

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LUNGE
3[5+5]@70-80 jerk-% pal 3min

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DEAD BACK SQUAT (~90° - ~80°)
6x1@75% *rest for 75 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

5 TRICEPS PUSH UP

5+5@up to 34-38% sp-% HALF KNEELING ARNOLD PRESS w/ DB

15-25 1-ARM TRICEPS PUSH DOWN, BANDED

Metcon (time)

For time:
100-80-60-40-20 KBS 16/12kg
20-40-60-80-100 DU’s

Hengitystä sekä otetta/hartioita kehittävä harjoitus, jossa rytmin säilyttäminen sekä hyvä strategia korostuu. Pilko liikkeet tarpeen mukaan osiin ja panosta perusasioiden tekemiseen hyvin. (Hyvä, tukeva ryhti sekä rauhallinen rytmi du:ssa)

Metcon (time)

24 x 250m row with 30s rest in between sets.

Intervalliharjoitus, jonka tarkoitus on kehittää 5km soutuvauhtia. Keskity soudussa säilyttämään hyvä ryhti sekä hyvä ja tasainen hengitysrytmi. Vauhdin tulisi olla kutakuinkin samaa kuin vauhti, jolla soudit 5km soututestissä. Huomioi toki päivän kunto sekä yleinen vireystila äläkä murehdi liikaa. Pyritään tasaisiin suorituksiin soudussa.

Snatch primer (10-15 min)

Hi-Hang snatch with stop at knee & catch.

• 2 x same weight before adding more weight on the barbell
• Climbing weight
• Build up to a moderate & fast weight
• This is a primer. Speed and control!

Snatch working sets (15-20 min)

Build up to a heavy weight in a complex of: Snatch high pull + high hang snatch.

• 2 x same weight before adding more weight on the barbell.
• Build up to a moderate/heavy weight that allows you to stay fast.
• Focus on good movement mechanics and work to get consistent with lifts.

Back squats (20 min)

Back squat, 5 sets of 5 with pause at bottom.

Build to heavy weight that allows you to stay upright and feel the legs working.