3 SETS
5-7 Power Snatches
1-3 Gymnastic Pulls
PS: Start with empty bar, and build to slightly past workout weight.
Gymnastics Options: Up-Down Jumping Pull-Ups / Chest to Bars / Bar Muscle-Ups
RPE 5

LIGHT-MAXIMAL WEEK 10/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6 TEASER & 6+6 CRISS CROSS
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD

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video: DOWNWARD DOG with TOE TOUCH both side

video: THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: TEASER

video: CRISS CROSS

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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SNATCH *nousu aloituspainoon
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

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CLEAN + JERK *nousu aloituspainoon
2x2[1+1]@barbell, 1x2[1+1]@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%)

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BACK SQUAT
4x4@up to 70-75%, rest btw sets 2min

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CLEAN PULL *full foot
4x3@105-110% jerk-%, rest btw sets 2min

POST WORKOUT STRENGTH
ON A 10:00 RUNNING CLOCK...
Build to a Heavy Complex...
1 Clean + 1 Hang Clean

• Option for Squat or Power cleans today

For time :

60 Calories Row
100 Partner Wallball
60 Calories Row
50 Synchro Burpee Box Jumps 20"
60 Calories Row
50 Synchro American Swing 24/16kg
60 Calories Row
100 Synchro Kettlebell Squat 24/16kg
60 Calories Row

TC 30

RX
10 ROUNDS FOR TIME
250m row/ski/500m bike
3 Ring/Bar Muscle-Ups

Timecap : 16 mins

SCALED
10 ROUNDS FOR TIME
250m row/ski/500m bike
6 Pull-Ups or 8 Ring Rows or :15 Bent Arm Hold / Round
RPE8

Timecap : 16 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Up Dog to Down Dog
MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 - :45 Child's Pose

EMOM 18
5 Devils Presses
10 DB KB/DB Thrusters
10-15 Push-ups
15-20 Sit-ups
20 Reverse Lunges
Rest

A. EMOM6
I. 12 - 20 KB Swings @24/16
II. 6 - 10 Gorilla burpee box jump overs
III. 30 - 45 s. Forearm plank

rest 2min

B. EMOM6
I. 10 - 18 DB alt. Snatches @22,5/15
II. 12 - 20 DB Goblet Squats
III. 10 - 15 DB overhead situp @15/10

rest 2min

C. EMOM6
I. 6 - 12 Wallballs
II. 30 - 45s. Wallsit with wallball
III. Max Wallball russian twists

rest 2min

D. EMOM6
I. 6 - 10 Burpee to target
II. 30 - 45 s. Dead hang in rack
III. 10 - 20 Alt. V-ups

4x
E2MOM

A) Row
B) Echo/Bike
C) Ski
D) Rest

Partner workout

3 rounds for time
40 burpee over line
30 pull-up
20 clean 70/50kg

*Share repetitions with your partner

5x8

ssw/

Back Squat

3 minute sets
20 minutes