WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10+10 1-Arm dumbbell upright row
8+8 1-Arm shoulder press
6+6 1-Arm overhead squats
4 Slow snatches
4 High box jumps

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SNATCH

Primer

Halting snatch pull + Snatch,
Build up to starting weight in 6:00-8:00 minutes.

Worksets

Snatch,
Build up to 1 rep max snatch for the day

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CLEAN & JERK

Primer

Halting clean + Front squat + 2 Split jerks
Build up to starting weight in 6:00-8:00 minutes.

Worksets

Clean and jerk,
Build up to 1 rep max clean and jerk for the day

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BONUS

3-4 Rounds of:
10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
6-10/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

Core:

3 Rounds
20 Alternating leg V-ups
20 Candle stick toes touches
20 Heels over object raises
Rest 1:00 min between sets.

40/20s ON/OFF x 3 rounds:
- Tuck-ups
- Pallof Presses L+R
- Banded Mountain Climbers
- Side Plank L+R

For time:
10-20-30-40 KBS (us) 24/16kg
40-30-20-10 Push-ups
- 200m Run after each round

3 x EMOM 3:
1st EMOM: 1 Clean + 1 Split Jerk @ 80% 1RM Clean & Jerk
2nd EMOM: 1 Clean + 1 Split Jerk @ 82%
3rd EMOM: 1 Clean + 1 Split Jerk @ 85%
- Rest 2min btw emoms

A,
Daily max of from rack :
1 behind the neck split jerk
1 split jerk
1 front squat
1 squat clean

B,
EMOM 16 mins
1. 12 Push press @50/35kg
2. 50 double under
3. 12 Front squat @50/35kg
4. 12 no push up burpee

Choose a weight you can do all sets unbroken so use light barbell !!!

Partner Workout

0:00-10:00
Max Rounds of:
20 Overhead Squat @43/30kg
20 Toes to Bar

10:00-20:00
Max Rounds of:
16 Power Snatch
16 Kipping Pull-ups

20:00-30:00
Max rounds: 40m Sandbag, D-ball, plate carry

Split whenever on the first two parts, but the carry aim for one partner doing 40m, then the next.

Extra:
Standing Banded Abs: 3 x 10 with slow tempo. Rest 60s

Rope climb practice

*
30min For quality:

1) 10-20cal machine
2) 1-3 rope climb
3) 10 Db bench
4) 20-40m prowler push
5) 10-20 alternate V up

4x2 hang power clean 70-85%
4x1 hang power clean 90-95%

4 rounds for time, in teams of 2-3 - YGIG, divide anyhow:
20 hand release push up / banded hand release push up / elevated push up
40 jump over rower / jump over line
60 kbs (24/16)
80/60 cal row

TC: 40

Skaalaus: Jos haluatte ottaa treenin iisimmin, tehkää tämä 40min for quality -tyyliin eli rauhalliseen tahtiin toistoja pois, tämä toimii ihan PK-treeninä, kun asettaa tahdin siihen sopivaksi.
Rasittavuus: RPE 7-9.

Endurance WOD ( Gym Triathlon )

AMRAP 11
Row Distance

AMRAP 11
Bike Distance

AMRAP 11
Run Distance

• rest 2 minutes between amraps -