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.

PERFORMANCE
EMOM x 18 MINUTES
MIN 1 - AMRAP of...2 Kipping Chest to Bars + 3 Toes to Bar + 4 Up-Downs*
MIN 2 - 1:00 KB Farmers Hold @Heavy
MIN 3 - Rest Walk/ Jog

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FITNESS
EMOM x 18 MINUTES
MIN 1 - AMRAP of...2 Kipping Pull-Ups + 3 Knees to Chest + 4 Up-Downs*
MIN 2 - 1:00 KB Farmers Hold @Mod-Heavy
MIN 3 - Rest Walk/ Jog

Pick up where you left off.
* RPE:7

A)
In 15 mins build to Daily max of :
Snatch Deadlift
Hip Squat Snatch
Hang Squat Snatch
Overhead Squat

B)
Wod
EMOM 18 mins
Min 1 & 2: amrap of : 7 Power Snatch @43/30kg + 7 Lateral burpee + 21 Double under *
Min 3: rest

Pick up where You left off!

WARM-UP


3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 80%
Lift every :30s.
Rest 2:00 minutes between rounds.

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CLEAN AND JERK


10 sets of clean + 2 split jerks with 2s pause @ catch on the first jerk. 80% of jerk 1RM.
Lift every 1:30.
"

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STRENGTH

Push press,
2 x 4 @ 75%
2 x 4 @ 77%
4 @ 79%
4 @ 81%

Snatch grip deadlifts,
6 x 4 (hard)



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ACCESSORY

Seated shoulder press (no back support) with dual dumbbells,
4 x 10 (hard)

Chest supported bilateral row with dumbbells,
4 x 10 (hard)

Hamstring raise,
4 x 10 (hard)

Meadow raise,
4 x 8 (hard)

Elevated feet plank hold,
4 x 1:00 min.

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(OPTIONAL) CONDITIONING

For time:

5 Wall walks
30 Calories bike
40 Calories row
30 Calories bike
5 Wall walks




AMRAP7
7 MB squat clean
7 WB
7 burpee

Warm Up
3 rounds
1 min cardio
4 inch worm + push up
4+4 squat strech
8 wall squats
8 ring row

Strenght
5 sets
Bench Press x10 reps, perform 6-10 hardened ring row after bench press
rest 2-3 min bwn sets

Metcon
In pairs, alt time full round. 4-5 rounds for both
15/12 cal ski or air bike
6+6 single arm overhead squats @light weight (quality on movement)
9 c2b pull ups / kip pull ups / banded pull ups

2 rounds for time:
20 KB Gorilla Row 24/16kg (1=1)
20 Turkish Sit-ups 15/10kg plate
20 Barbell Hang Muscle Snatches 20/15kg
20 T2B
20 KB Hang Power Snatches (10/10) 24/16kg
20 Box Jump Overs 60/50cm

45 min PK
400m jog
20 russian twists
10 bulgarian split sqats
10 OHS with broom stick
400m jog
10 ring rows
30s plank hold
30s ABH
30s hang from the bar
1600m machine
30+30s side plank
100 rope jumps

PARTNER WORKOUT
AMRAP x 24 MINUTES
60/50 Cal Bike/Row/Ski
30 Synchro V-Ups or Tuck-Ups
60 USA KB Swings
30 Synchronized KB Goblet Alt. Lunges
RPE 7
*P1 works while P2 rests, except V-ups/Tuck ups and lunges together. Split Cal and USA Swings as needed.

3 SETS
7 Bottom to Half KB Curls
7 Top to Half KB Curls
7 Full KB Curls
-Rest As Needed b/t Sets-