FRONT SQUAT

4x3 (3 s pause bottom of squat)

E3MOM / 2-3 RIR

6-8 sets:

2 power clean + 2 jerk 70-80%

Maastaveto 2x3x85%

SJMV 3x12x40%

Otepidot 40% x 3 x max.aika
-apinaote

Sotilaspenkki käsipainoilla 5x15-20

6-8sets:

4x 2 power snatch 70-75%
4x 1 power snatch 75-80%

Partner Wod

13min Amrap
-2 Power Clean (70-80% Max) IGYG
-5 Syncro Burpee
-80 Rope Jump IGYG

For time

2700/1800/900/450 m Bike (1200/800/400/200m Run)
60/48/36/24 (cal) Row
48/36/24/12 (cal) Ski

Time cap. 40:00

Overview. Long “tempo” pace mixed machine conditioning. You’re looking at a hard, sustainable pace across the machines.
Adaptation. Improve your durability in long workouts. Work on your pacing.
Session RPE/Feel. 8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though the first round will likely have the fastest overall pace, this is ok).

4-5sets:

15 row calories
12 pull up
9 hang power snatch @40/30KG

rest 2min between sets
.
.
SCALED 4-5sets:

12 row calories
9 pull up / 12 low bar pull up
7 hang power snatch @35/25KG

rest 2min between sets

EMOM 8-12

1) 3 Power snatches @ 60-70%1RM
2) 3-6 Ring muscle-ups

FOR TIME:
1)
30 wallball
60 DU
10 bmu
60 DU
30 wallball

rest 5min

THEN:
2)
20 wallball
40 DU
5 bmu
40 DU
20 wallball

TARGET 1. UNDER 6MIN / TIME CAP 1. 8MIN / TARGET 2. UNDER 4 MIN / TIME CAP 1. 6MIN / SCALED C2B OR PULL UP

Deadlift

3x4

E3MOM / 2-3 RIR