3rounds:

30s ON / 1min OFF
1) wallball
2) ttb
3) echo calories

Target = vauhdikkaat intervallit / kiihtyvä tahti /pilko tarvittaessa / viimeisellä kierroksella pitäisi saada suurimmat toistomäärät

Rest day - what did you do?

2-3rounds:
10-20 GHD sit up
10-20 GHD hip extension
10+10 kb side bend

Snatch Drills x2

12min Snatch EMOM:

0-4min:
2x Snatch Pull + Squat Snatch
4-8min:
1xSnatch Pull + Squat Snatch
8-12min:
Squat Snatch

We will do this same workout 3 times, next week and the week after that. Add loading every 4th minute. Go by feel. Scale if needed.

Every 2,5 min 6 rounds

Heavy Clean & Jerk 85% ->

4 rounds, rest 1-2min between movements

1) 3 Front Squat, AHAFA
2) 6 Bench Press, AHAFA
3) 5-10 Chest to Rings Pull-Up

Go by feel. Scale if needed.

AMRAP x 21 MINUTES
2:00 Machine or Jog
8/8 KB Suitcase Split Squat
12 Russian KB Swings
2:00 Machine or Jog
8/8 Single Arm KB Floor Press
12 Hand Release Push-Ups / Push-Ups / Incline Push-Up
RPE 6

Warm Up
3 x 40 sec easy / 20 s moderate / 10s fast cardio, rest 20s bwn.
then 2 rounds
10/10 single leg RDL
10/10 single arm hang snatch, next round hang pc&pj
10/10 front rack walk lunges
10-20 ring row
then start barbell prep for weight lifting (warm up&prep yhteensä 30 min karkeesti)

Workout
Emom 12
1 - 40 sec easy/recovery cardio
2 - 4-6 power snatches @50-70% of 1rm
3 - 40 sec easy/recovery cardio
4 - 4-6 squat clean thrusters @same weight

3 min rest

Emom 12
1 - 40 sec easy/recovery cardio
2 - 12-16 db snatches + 4-8 burpees
3 - 40 sec easy/recovery cardio
4 - 6-8 single arm db/kb oh lunge walking steps R/L + 4-8 burpees

WOD

For time OR for quality

For time:

15m handstandwalk

21 Bar muscle-up

15m handstandwalk

15 bar muscle-up

15m handstandwalk

9 Bar muscle-up

15m handstandwalk

For quality with partner (ygig)

5m spot. handstandwalk

12 Jumping bar muscle-up

5m spot. handstandwalk

9 Jumping bar muscle-up

5m spot. handstandwalk

6 Jumping bar muscle-up

5m spot. handstandwalk

MODERATE-MAXIMAL WEEK 8/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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kuva: GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@50% rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 1+1@70%, rest btw sets 2min

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SNATCH BALANCE + OHS
1+1@up to 93-98%, sn-% rest between sets 2min

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CLEAN PANDA PULL *the feet can be lifted and moved out into the squat stance as you pull down, then hopped back to the pulling stance as you extend again for the next rep.
2x1@100% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:
3 PULL / CHIN UPS *vasta/myötäote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING TOE TOUCH
8 DIP / BENCH DIP

Rest as needed

video: SIDE LYING TOE TOUCH