WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Hi-Hang snatch + Hang snatch + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
8 sets of 4. Lift every 2:00 minutes.

• No tng
• No letting go
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Power clean + Split jerk,
8 x (1+4). Lift every 2:00 minutes..
• 2 x Same weight before adding more weight
• CLimbing weight until lifts start to slow down.

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STRENGTH

Back squat,
5 @ 65%
5 @ 75%
5 @ 85%

Front squat,
EMOM 5: 5 Front squats @ 60%

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BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated Arnold press with dumbbells,
3-4 x 15 (moderate)

Core:

3 Rounds,
15 GHD Sit-ups
15 Hip extensions

3 kierrosta aikaa vastaan:

• 5 käsilläseisontapunnerrus
• 10 push press (N 30kg / M 42,5kg)
• 15 tempaus (N 30kg / M 42,5kg)
• 20 swingi (amer.)(N 16kg / M 24kg)

Back Squat 4x5 @77,5-82,5%

AMRAP 12

5 bmu
10m kb farmer walking lunge@24/16kg´s
15/10cal echo

Target 5+ rounds / Scaled c2b or pull up / scale weight if needed

Shoulder press 3x10
* -lepo 2-3min
-vakio paino*

Maastaveto 2x6x77,5%

Yhden käden kulmasoutu 3x20 / käsi

Etuheilautus 3x20 / käsi
-yhdellä kädellä

Suorinjaloin maastaveto käsipainoilla 3x20

Every 3 mins x 5 sets:
10 C2B / pull up
15 Push-ups
45 Double Unders
Goal : under 2 mins each set
Score : slowest split

5 deadlifts
10 wall-ball shots (6/9 kg)
– Athlete’s choice for deadlift load.

SCALED WOD
Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots

Bench Press 10-8-6-4-2-4-6-8-10

Bench Press
8 x 3. Every 60s.
- These are speed reps
- Improve from last week in either speed or weight