Warm Up
3 rounds
1 min cardio
6+6 suitcase dl
6+6 hang snatch
12 alt leg v-ups
12 band pulls / ring row
then some mobility& barbell prep for complex & warm up lifts

Strenght
6 sets
1 power snatch + 1 hang power snatch + 3 overhead squats
build to heavy complex, starting at 60-65% of 1rm snatch
rest 1.5-2.5 min bwn set

Metcon
For time
10-9-8-7-6-5-4-3-2-1 reps
Kb swings
Kipping Pull ups
Goblet Squats
V-Ups / tuck ups
time target 13-17 minutes

10 rounds for time
8 wall ball @9/6kg
10 cal row/bike/ski
12 alt dumbell snatch @22,5/15kg
14 Wall ball sit up
Timecap : 30 mins

5 sets of Pause Front Squat + Front Squat
Set 1: 2 + 3 @70% of 1RM Front Squat
Set 2: 2 + 2 @75%
Set 3: 1 + 1 @80%
Set 4: 1 + 1 @85%
Set 5: 1 + 1 @90%
- Pause 3sec at the bottom.
- Rest 2-3min btw sets

8 sets of Power Snatch
Set 1: 3 @60%
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 3 @60%
Set 5: 2 @65%
Set 6-8: 1 @70%
- Rest 2-3min btw sets

5 sets of Snatch Balance + Overhead Squat
Set 1: 2+2 @50% of 1RM Overhead Squat
Sets 2-3: 2+2 @55%
Sets 4-5: 1+1 @60%
- Rest 2-3min btw sets

PARTNER WORKOUT
AMRAP x 17 MINUTES*
20-40-60-an so on...
Wall Balls @20/14#
Sumo Deadlift High Pull @35/25 kg
Box Jump Step Down @50cm
Push Press
Cal Row

*P1 works while P2 rests. Split reps as needed. RPE: 9
**Alt. Cals 15-30-50.

3[1+1]@100+%

FOR TIME:

4 rounds:
600/500m bike
10 pull ups
15 kb swing @22/16kg
40 air squats
15 kb swing @22/16kg
10 pull ups
600/500m bike
-rest 2min between rounds

tc: 30min

Omatoimitreenit 8.7.2023

30s on - 15s off x12
a) Bulgarian split squat, L
b) Bulgarian split squat, R
c) standing calf raise, L
d) standing calf raise, R

Try to increase weights / reps / movement quality from last week. Start with your weaker leg and match reps / weights with your stronger one.