EMOM30
a) 12/9 cal row
b) 8-10 push up + 8-10 sit up
c) rest
d) 3-5 power clean (60/40)
e) 8-10 push up + 8-10 sit up
f) rest

Target: work ~30-45s / interval, RPE 8.

7 Sets:
500/400m Row with Decreasing Rest

After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest

For time
4 Rounds
15 DB Clean and Jerk 2x22,5/15kg
15 Cal row
Timecap: 15 mins

For Time:
50-40-30-20-10 DU
12 DB DL
9 DB Hang Clean
6 DB STOH
50-40-30-20-10 Sit-ups

DB's: 2x20/15kg

5x
Squat clean + push press + split jerk
- Build up to days heavy
- Rest 2min

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Slow snatches
5 High box jumps
28 Jack knives

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SNATCH


3 x 3 @ 84%
3 x 2 @ 88%
3 x 1 @ 90-92%
Lift every minute on the minute

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CLEAN & JERK

Every minute on the minute for 4:00 minutes:
2 Cleans @ 84-86%

Rest 3:00 minutes.

Every minute on the minute for 4:00 minutes:
2 Cleans @ 86-88%.

Split jerk,
5 sets of 5 @ 70-75%

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STRENGTH

Shoulder press,
3 Rep max in 3-4 sets.
Then 4 x 3 @ 90% of the heaviest set of 3.

Back squats,
Sets of 3, climb up to 89-92%

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(OPTIONAL) BONUS

3-4 Rounds of:
10 Strict pull-ups
10 Seated barbell shoulder press
30 Cyclist ab crunches
20 Glute bridges
10+10 Banded bird dogs

Conditioning:

For time:
500/400m row
15 Thrusters 50/35kg
15 Hang power cleans 50/35kg
500/400m row
20 Shoulder to overhead 50/35kg
20 Box jumps 24/20”
500/400m row

WARM-UP

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

1) :45s Erg of choice
2) 12 Dumbbell snatches, alternating arms
3) 10 Dual dumbbell thrusters
4) 5 High box jumps

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SNATCH


Primer,
Build up to a heavy, but fast set of 3-pos. snatch in 10:00 min.

3-pos. snatch:
Hi-hang snatch + Hang snatch + Snatch

Hang snatches,
build up to a heavy weight for the day in a complex of hang snatch + low hang snatch in 10:00 minutes.

Then 4 x (1+1) @ 90-95% of the heaviest set.
Lift every 1:15.

---

CLEAN AND JERK

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 88-90%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 90-92%

Jerk,
2 x 3 @ 81%
2 x 3 @ 84%
3 @ 87%
Lift every 2:00 min

---

ACCESSORY


Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
4 x 20

Sotts press,
4 x 8 (hard)

Lu raises,
4 x 10 (moderate)

Weighted seated box jumps,
4 x 2-3

---


(OPTIONAL) CONDITIONING



For time:

50 Front rack lunges with kettlebell 32/24kg
50 Kettlebell swings 32/24kg
50 Burpees

WARM-UP



3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH

Muscle snatch,
5 sets of 5 (easy)

Hi hang snatches,
5 sets of 3 @ 65-70%

---



CLEAN AND JERK


Hang power clean,
Every minute on the minute for 10:00 minutes: 2 Hang power cleans @ 60-65%

---

ACCESSORY


Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
3 x 12

Sotts press,
3 x 6 (easy)

Lu raises,
3 x 10 (easy)

Seated high box jumps,
4 x 2-3



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(OPTIONAL) CONDITIONING



For time 21-15-9 reps of:

Thrusters 50/35kg
Pull-ups
Bar facing burpees

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) 10 Medball bearhug squat jumps
4) :20s L-sit hang or hollow hold

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STRENGTH



Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
8 @ 68%
8 @ 70%
8 @ 72%
8 @ 74%
Rest 1-2 minutes between sets.

____


SNATCH

Build up to a heavy set of Snatch pull + Snatch + Snatch balance in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

___


CLEAN & JERK

Build up to a heavy set of 3 “touch and go” split jerks in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell. "

BONUS WORK



ACCESSORY


Behind the neck push press with snatch grip,
4 x 12 (hard)

Snatch grip romanian deadlifts,
4 x 10 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
16-18 total reps.


OR

CONDITIONING

8 Rounds for time:
500/400m bike erg
4 Snatches 60/40kg
8 Pull-ups
4 Clean and jerks 60/40kg

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s ski
2) 3 Dumbbell snatches + 3 Push press + 3 1-Arm overhead squats*
3) 5 Kettlebell swings + 5 Goblet squats
4) 16 Deadbugs

Ensin 3/3/3 oikealle kädelle, sitten 3/3/3 vasemmalle. Molemmat saman minuutin aikana.

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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.

STRENGTH


4 Sets of 3 Front squats right into 5 Back squats @ 50% (of 1 rep max front squat)
Lift every 2:00 min

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(OPTIONAL) BONUS WORK


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