WARM-UP

15 minutes for quality & minimum rest of:
:45s Erg of choice
20 Bodyweight lunges
10+10 1-Arm dumbbell snatches
8+8 1-Arm overhead squats
6+6 Windmills
3-5 High box jumps

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SNATCH

Build up to a heavy weight in a complex of Muscle snatch + Push press behind the neck + Overhead squat in 12:00 minutes.

Build up to a heavy, but fast weight in a complex of Snatch + Snatch drop in 12:00 minutes.

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STRENGTH

4 Sets of 3 Front squats right into 5 Back squats @ 55% (of 1 rep max front squat)
Lift every 2:00 min

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(OPTIONAL) BONUS WORK

ACCESSORY

Bulgarian split squat,
3 x 6/6 (easy)

1-Legged romanian deadlifts with dual dumbbells,
3 x 6/6 (easy)

Barbell forward raise,
3 x 8 (easy)

Dumbbell pullover,
3 x 8 (easy)

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(OPTIONAL) CONDITIONING

20:00 minutes for quality & minimum rest of:
30/21 Calories bike or row
20 Knees over toes lunges
6+6 1-Legged deadlifts
10 Jefferson curls
20 Banded pull aparts
6+6 1-Arm half kneeling kettlebell bottom up presses

3 Sets

10 YTWs

10 Powell Raise ea/s

10 Banded Int. Rotations ea/s

DELOAD WEEK

A) TNG power snatch + overhead squat
2x 5+5 @40-50%
2x 4+4 @50-60%
2x 3+3 @60-65%
2x 2+2 @65-70% 1RM

B) Core
On the minute for 9min
1. Side plank hold (right)
2. Side plank hold (left)
3. Plank hold

*Work 30-50s / movement

🍨🍬🍭🧁🍧🍦🍰

Penkki 3x3x85%

Lattiapenkki käsipainoilla 4x12-20

Ojentajat kumpparilla 4x15

Vipunostot sivuille 4x15

Hauiskääntö myötäotteella 3x20

Penkki Max1

"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.

Scaled WOD
5 sets:
On a 3:00 clock:
3 pull-to-stands
6 hand-elevated push-ups
Max cal row in remaining time
– Rest 2:00 between sets.

C1)
4 rounds
30-20-10-5 cal row
10 rower over burpees

Intervals 30s on / 30s Off x 7

1) bike
2) up&down
3) shuttle run
4) plank or hollow hold

Total 28min