E2:30 X4
5 shoulder press, RIR 1-2 on last set
- voit tehdä samoilla painoilla kaikki sarjat tai rakentaa kohti päivän tavoitepainoja

Penkki 3x2 (77,5-82,5-87,5%)

Kapea penkki 3x1x85%
-2s stoppi

Vipunostot maaten 3x8-15
-varovasti kuormaa lisäten

Takaolkapääsoutu 3x30

Vasarakääntö 1x30-50 / käsi

EMOM 16
a, 2-3 wall climb
b, L- hang x 30 sec
c, ring support hold x30 sec
d, KB farmer carry heavy 30m

10 sets: E90s

4x 2 snatch pull + 1 power snatch (65-75%)
6x 3 power snatch (75-83%, drop&go!!)

2 rounds for time with partner:
1500/1200m Row
1:30 Rest
1000/800m
1:00 Rest
500/400m
2:00 Rest

EMOM x 8-12
1) row
2) 5 deadlift + 5 power clean + 5 front squat
3) row
4) 5 good morning + 10 reverse lunge

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
10 Medball bearhug squat jumps
5+5 1-legged deadlifts
5 Muscle snatches
5 Overhead squat
:30s Wallsit hold

---

SNATCH

3 Rounds of:
3 Snatches @ 82-84%
2 Snatches @ 84-86%
1 Snatch @ 86-88%
Rest 1:00 min between sets.

These are “wave sets”. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

---

STRENGTH

5 Sets of
3 Front squats right into 6 Back squats @ 90% (of front squat 1RM)
Rest 2:00 min between sets.

---

(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 8/8 (hard)

1-Arm deficit kettlebell deadlifts,
3-4 x 8/8 (hard)

Snatch grip bent over row,
3-4 x 8 (hard)

Lu-raises,
3-4 x 12 (moderate)

---

CONDITIONING

For time:
30 Box jumps 30/24”
30 Dumbbell snatches, 35/22,5kg
30 Wallball shots 30/20lb

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
5/5 Single Arm KB Upright Rows
10/10 Single Leg Glute Bridge-Ups
1:00 Child's Pose
-Rest as Needed b/t Sets-

In 15min find:
Max reps of bodyweight chin ups

Chin up = palms facing you.

Choose track based on your bodyweight chin up capacity: if you can perform 4 or more strict bodyweight chin ups, choose Track 1, otherwise go with Track 2. Track 1 emphasizes chin up volume and Track 2 absolute strength gains to get closer to your first bodyweight chin ups.
You can follow either track on both WOD & EASY classes.

Yhden käden kulmasoutu 3x20

Maastaveto 3x5x75%

Bulgarian Split Squat 3x10 / jalka

Kylkilankkunostot 3x20 / puoli

Hauiskääntö tangolla 3x15