Snatch pull + Hang snatch (below the knee)

6 to 8 x 1+1 @ 70+%1RM snatch, go every 1:30-2:00

– Start counting your working sets at 70%1RM Snatch. Build up each set if form is good.

Warm Up
3x20m/20m sledge push + hand over hand pull
then 2 rounds
10 strict barbell press
10+10 barbell good morning
10 strict toes to bars / knee raises as high as possible
1:00 plank hold

Strenght
Build to heavy triple on Strict Press (pause on front rack on each rep)
2x6reps@40-65% and 3-4 sets of : 3reps @65-90% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
Build to heavy triple or double of dead stop deadlift
3x6reps@35-60% and 3-4 sets of : 2-3reps @65-90% of 1rm. On last set 0-1 RIR. (MUISTA TURVALLISUUS, EI PYÖREÄLLÄ SELÄLLÄ)
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

Metcon (50min)
2-3 ROUNDS of :
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2-minutes: 6 db power clean&push press @17.5-22.5/27.5-32.5kg, go every 1min
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2 minutes : 3-5 parallette kip hspu / deficit kip hspu , go every 1 min (20kg plate + abmat)

rest 1-2 min and then

2-3 ROUNDS of :
2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
2-minutes: 10-15 toes to bars, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
2 minutes : 2-6 bar muscle ups , go every 1 min

Intervals

EMOM 8 (0:50 work / 0:10 rest)

1) BikeErg for calories
2) Single arm DB devil’s presses, alt @ 32.5/22.5kg
3) Row for calories
4) Double-unders (heavy rope)

EMOM 8 (0:50 work / 0:10 rest)

1) BikeErg for calories
2) Wall balls @ 30/20p
3) Row for calories
4) Single arm DB clean and jerks, alt @ 32.5/22.5kg

EMOM 8 (0:50 work / 0:10 rest)

1) BikeErg for calories
2) Single arm DB devil’s presses, alt @ 32.5/22.5kg
3) Row for calories
4) Double-unders (heavy rope)
5) BikeErg for calories
6) Wall balls @ 30/20p
7) Row for calories
8) Single arm DB clean and jerks, alt @ 32.5/22.5kg

– Rest 2:00 between sets –

Overview. We are progressing the 8-minute sets again, now broken into 0:50/0:10 intervals. Now that they are almost continuous (you essentially just have time to transition within those 0:10), you might need to adjust the pace slightly (perhaps break the wall balls into 2-3 sets).
The work rate should still be high (think 10-minute max effort pace on the machines and steady hard push on the other movements). Again, most of the “movement minutes” are higher-tension movements.
Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context. Build your tolerance to high-tension movements.
Session RPE/Feel. 8/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep the pace). The 1st EMOM should feel “ok” but things will start to get spicy from there on if you’re hitting your pace.
Pace. Hard, steady efforts. You can break the wall balls but aim to keep moving unbroken on all other minutes.

Amrap:

• 3min tempaus (N 42,5kg / M 60kg)
• 3min tauko
• 3min tempaus (N 35kg / M 50kg)
• 3min tauko
• 3min tempaus (N 30kg / M 40kg)

Tulos on kaikkien toistojen yhteismäärä. Laita eri painojen toistot kommenttiin. Tempaus tyyli vapaa.

Deficit deadlift 3x6
No-tng

AMRAP 15

Row 1:30
Jump Rope 60 sec.
30 Wallball Shots 20/14p
15 Gorilla Rows

For Quality
Run 3 /walk 2 kierrosta käytävässä
40 sit-ups
32/40-cal row, bike, or ski
Run 6 /walk 4 kierrosta käytävässä
30 sit-ups
24/30-cal row, bike, or ski
Run 9 /walk6 kierrosta käytävässä
20 sit-ups
16/20-cal row, bike, or ski

Accessory Workout 20 minutes of :

10 Dual DB Seated Shoulder Press
10 Strict Hanging Knee Raise
15 Banded GM
30 Plank Shoulder Taps

Deadlift

4 x 10 TnG

Go Every 3:00

2@70%, 2@75%, 2@80%, fs-%, rest btw sets 3min