EMOM 12:
Odd: 5 TnG Power Cleans 50/35kg
Even: 10 WB 9/6kg

EMOM x 8 MINUTES
Complete Gymnastics Option;
A) 2-3 Strict Pull-Ups/ negative Pull ups
B) 1-2 Strict Chest to Bars
C) 1 Strict Ring Muscle-Up

Deadlift

8-8-6-6-4-4

Go Every 3:00

E90s - 4 rounds:
a) 8-12+8-12 alt. iso-hold db bench press
b) 8-12+8-12 kb gorilla row
c) 6-10 ring bicep curl + 6-10 ring face pull
d) 10-15 front squat (bar from rack, one set)
e) 10 hollow rock + 10-20s hollow hold

Työaikatavoite noin 45-60s / intervalli.
Huomioita: E:n voi tehdä joko paloitellen rockit ja pidot erikseen tai sitten tehdä molemmat putkeen.
Rasittavuus: RPE 7-8

A.1) Tall snatch + press In snatch
3+2 ~10min

B.1) Power snatch w/3.sec @catch position
60%×3 65%×3(×2) 70%×3(×2)

C.1) Clean & Jerk
1+3
60%×1 70%×2 80%×2

D.1) Front squat w/3.sec pause atg
60%×3 70%×3(×2) 80%×3(×2)

E.1) Strict press
5×5

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 Deadlifts + 4 Hang cleans + 3 Front squats
3) :45s ski
4) 5 Push press + 5 Push jerks
CLEAN AND JERK

12 sets of 2 power clean and jerks @ 71% (of C&J 1RM)
Rest 1:00 min between sets

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STRENGTH

Every minute on the minute for 14:00 minutes of:
1) 10 Front squats @ 40%
2) 15 Kettlebell swings, 24/16kg

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CONDITIONING

For time:

100 Kettlebell swings, 32/24kg
*6 Front rack alternating leg lunges every minute on the minute, including 0:00.

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(OPTIONAL) ACCESSORY

Bodyweight curtsy lunges,
3 x 6/6

1-Legged reverse hyper,
3 x 8/8 (easy)

1-Arm bent over row,
3 x 8/8 (easy)

Back extensions,
Accumulate total of 60 reps

Warm up
5 min cardio machine, add speed each min.
then 2 sets
6+6 squat strech
6 inch worm
6+6 single leg RDL
6+6 single arm upright row
6+6 single arm ohs or 6 wall squats with pause

Strenght
Snatch Balance 3x5 and 2x3 reps @50-55-60-65-70% of 1rm snatch
rest 1.5-2.5 min bwn sets
Slow Power Snatch + Power Snatch 3x1+2 and 2x1+1reps @50-55-60-65-70% of 1rm snatch
rest 1.5-2.5 min bwn sets

Partner Metcon, you go i go.
2 sets
60 toes to bars / Ghd Sit ups / V-ups
60 db snatches @10-15/17.5-22.5kg
rest 1:1 bwn sets (60 reps for both)
if doing alone then do toes to bars in 3-6 parts and db snatches 3x10 or so.
1:1 bwn sets. Should be moderate/little hard workout.

Accessory Work
3 sets
8/8 suitcase deadlifts
8/8 single arm elbow row
8+8 banded half kneeling pallow press + trunk twist
rest 1-2 min bwn sets

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[5+5 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~61-71% jerks

Weighted strict pull up / or pull up

3x8

Not too heavy / scale rep scheme if needed

IN TEAMS OF 2.

AMRAP x 15 MINUTES
30 Kipping Pull-Ups / Jumping Pull-Up / Partner Strict
90 Double Unders
30 Thrusters (Light)
20 Chest to Bars / Jumping CTB Pull-Up / Partner Strict CTB
60 Double Unders
20 Thrusters (Moderate)
10 Bar Muscle-Ups / Band Dip / Between Box Dip
30 Double Unders
10 Thrusters (Heavy)

• Split work as needed.