1-2×3@barbell, 3@50%, 2@60%, 1@70%, 2@60%, 1@70%, sn-%, rest btw sets 2min

No workout

Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets (ab, row, ski)
then 2 rounds
10 HR push ups
:45 Plank Hold
10 kb swings
:45 active bar hanging

Strenght
Military Bench Press 5+4+3+2+1 reps@build to heavy single but no failure!
perform 8-10 american kb swing right after @24/32kg
rest 3 min bwn sets
then 2 hard sets of :
1st set strict pull ups (goal 15-20 reps) use band to get that
rest 3-4 min
2nd set strict chin ups (goal 10-15 reps) use band to get that

Metcon

Every 4 min for 16 minutes (4 sets)
20/16 calories rowing
10-15 db bench press (RX DB's or +2.5-5kg's ( I used 25kg) 3xub last was 10+5
10-15 toes to bars
go hard on each time, time target is around 2 min

Accessory work
2-3 sets for quality @light/moderate weights
10+10 bulgarian split squat
10+10 single leg RDL
10+10 windmill
used 7.5/12.5/17.5kg dumbbells. kept this pretty easy.
TARKKANA JA HALLITUSTI WINDMILLISSÄ ETTEI REVÄHTELE SISÄREIDET TMS.

1) E3mom x5:
AMRAP BMU (no failure)

2) c2b technique of coach's choice

3) E4mom x5:
10/7 cal bike erg / echo bike
8-15 c2b
20 wb (9/6, advanced: 12/9)

TC: 2:30 / intervalli

Skaalaus:
C2b pitää tulla max. kolmessa sarjassa läpi treenin, koita puskea pitkää, saman mittaisia sarjoja läpi treenin ja pidä ennemmin vähän pidempiä taukoja sarjojen välissä tämän salliaksesi"

Toes to Bar

E2MOM, 5 rounds
3-15 toes to bars
10-16 DB snatches alt.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, rest btw sets 2-3min

Build up to a heavy weight in a complex of: Power snatch + snatch
- 2 x same weight before adding more weight.

WARM-UP



3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 70%
Lift every :30s.
Rest 2:00 minutes between rounds.


___



CLEAN AND JERK


10 sets of clean + 2 split jerks with 2s pause @ catch on the first jerk.
70% of jerk 1RM.
Lift every 1:30.


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STRENGTH:

Push press
2 x 8 @ @ 64%
2 x 8 @ 66%
Rest 1-2 minutes between sets

Snatch grip deadlifts,
4 x 8 (hard)

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ACCESSORY

Seated shoulder press with dual dumbbells,
4 x 10 (hard)

Bilateral bent over row with dumbbells,
4 x 10 (hard)

Hamstring raise,
4 x 8 (hard)

Meadow raise,
4 x 6 (hard)

Plank hold,
4 x 1:00 min.



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(OPTIONAL) CONDITIONING



4 Rounds for time:
25/20 Calories row
30 Back rack reverse lunges 30/20kg


WARM-UP

Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 10 Box jump over with step down
3) 5 Push-ups into downward dog
4) 3 Muscle snatches + 3 Behind the neck shoulder press + 3 Overhead squats + 3 Squat snatches

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 80%
Lift every :30s.
Rest 2:00 minutes between rounds.

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CLEAN AND JERK


10 sets of clean + front squat +jerk. 82-85% of jerk 1RM.
Lift every 1:30.


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STRENGTH



Push press,
2 x 3 @ 77%
2 x 3 @ 80%
3 @ 83%
3 @ 86%

Snatch pulls,
4 x 4 (hard)

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ACCESSORY

Seated shoulder press (no back support) with dual dumbbells,
4 x 8 (hard)

Chest supported bilateral row with dumbbells,
4 x 8 (hard)

Hamstring raise,
4 x 10 (hard)

Meadow raise,
4 x 6 (hard)

Plank on rings,
4 x 1:00 min.

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(OPTIONAL) CONDITIONING

4 Rounds for time:
20 GHD Sit-ups
15m Handstand walk OR 3-4 Wall walks
15m Overhead walking lunges 50/35kg

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s bike
2) 10 Dumbbell hang clean and jerk, alternating arm.
3) 6-10 Box jump/step overs with step down
4) 8+8 1-Arm deadlifts

---

CLEAN AND JERK

2 x (3+1) @ 65%
2 x (3+1) @ 70%
2 x (3+1) @ 75%
Lift every 2:00 min

---



STRENGTH



Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 60% + 3 High box jumps

---

CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories bike erg
2) 12 Dumbbell snatches (moderate)
3) 8 Weighted box step overs (moderate)
4) 15 Wallball shots 20/14lb

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 6/6 (moderate)

1-Legged reverse hyper,
3 x 6/6 (moderate)

1-Arm bent over row,
3 x 8/8 (hard)

Sandbag bearhug hold,
3 x 1:00 min