30 box jumps (61/76 cm)
1,600-m run/2000m row/4000m C2Bike
10 rope climbs

Scaled WOD
For time:
30 box step-ups
800-m run/1000m row/2000m C2bike
5 pull-to-stands

Clean

Technique
With PVC and barbell
- Deadlift
- DL & Shrug
- Shrug & pull
- Muscle Clean
- Pull & receive
- Power clean
- Squat clean

Clean complex
10 min for quality:
2 Squat clean

Teams of 5

35min

Bike
Row
Echo Bike
Ski
Rest

Switch places after every 25/20Cal on the BikeErg

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH

Every minute on the minute for 10:00 minutes of: Power snatch + low hang power snatch (moderate)
• Add weight every 2 sets if the lifts are good.

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POWER CLEAN & POWER JERK

Every minute on the minute for 10:00 minutes of: Clean pull + Floating clean + 2 push jerks (moderate)
- Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
Build up to a moderate weight in a set of 4 bamboo overhead squats.

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

40-50 min C2 bike, low damper, high rpm

Tämän harjoituksen tarkoitus on toimia vähemmän lihaksia kuormittavana kestävyysharjoitteluna, joka kuitenkin kuormittaa keuhkoja. Laita dampperi kevyelle ja ota tavoitteeksi korkea rpm, jonka säilyttämiseen joudut tovin päästä keskittymään.

Mikäli teit vastaavan harjoituksen viime viikolla, niin vertaa tätä siihen harjoitukseen. Yritä pitää sama tahti tai jopa hieman kiristää nopeutta viime viikkoon nähden.

WARM-UP

Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 10 Box jump over with step down
3) 5 Push-ups into downward dog
4) 3 Muscle snatches + 3 Behind the neck shoulder press + 3 Overhead squats + 3 Squat snatches

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 85-88%
Lift every :30s.
Rest 2:00 minutes between rounds.


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CLEAN AND JERK


10 sets of clean + front squat +jerk. 87-89% of jerk 1RM.
Lift every 1:30.


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STRENGTH



Push press,
2 x 3 @ 83%
2 x 3 @ 86
3 @ 89%
3 @ 92%

Snatch pulls,
6 x 2 (hard)

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ACCESSORY

Seated shoulder press (no back support) with dual dumbbells,
4 x 8 (hard)

Chest supported bilateral row with dumbbells,
4 x 8 (hard)

Hamstring raise,
4 x 10 (hard)

Meadow raise,
4 x 8 (hard)

Plank on rings,
4 x 1:00 min.


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(OPTIONAL) CONDITIONING

For time:
15-12-9 Overhead squats
18-15-12 Wallball shots
21-18-15 Calories bike erg

Choose moderate weights for the overhead squats.

WARM-UP



3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
16 Alternating leg V-ups

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SNATCH



Build up to a 1 rep max snatch in 15:00 minutes.

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CLEAN AND JERK



Build up to a 1 rep max clean & jerk in 15:00 minutes.

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ACCESSORY

Skull crusher,
3 x 10 (easy)

Barbell bicep curl,
50 reps in as few sets as possible

Romanian deadlift with dumbbells,
3 x 12 (easy)

Barbell forward raise,
3 x 10 (easy)

Sideplank hip touches,
3 x 15/15

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(OPTIONAL) CONDITIONING

3 Rounds for time:
50/40 Calories bike
40 Body weight lunges
30 Kettlebell swings, 24/16kg

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) 10 Medball bearhug squat jumps
4) :20s L-sit hang or hollow hold

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STRENGTH



Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
4 x 5 @ 60%
Lift every 2:00 minutes.

____


SNATCH

Every minute on the minute for 12:00 minutes of:
Snatch pull + hang snatch + Snatch @ 65%

___

CLEAN & JERK

Every minute on the minute for 12:00 minutes of:
Clean pull + Floating clean + Front squat + Clean + Split jerk @ 60%

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(OPTIONAL) BONUS WORK



ACCESSORY


Lu raises,
3 x 8 (light)

Snatch grip 1-legged romanian deadlifts,
3 x 8 (easy)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
12-14 total reps.


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CONDITIONING

20 minutes for quality & minimum rest of:
20 Calories bike erg
50 Double-unders
10 Dumbbell split snatches (moderate), alternating arms
10 Hang clean and split jerks (moderate), alternating arms

Warm Up
2 rounds
1.5 min cardio
5 inch worm with different versions of it
10 curtsy lunge + 5 plate overhead squats
5 hardened ring row + 5 strict knee raises (control both movements)

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/3+3reps@light to mod/heavy weights
rest 2-3 min bwn sets
Front Squat 3x5reps @moderate load to heavyish
rest 2-3 min bwn sets

Metcon
3 sets, new set every 5 minutes (15minutes)
40 seconds of rowing
8-10 burpees
40 seconds of ski erg
8-10 db snatches (mod&heavyish)
4-6 hengen lähtönä, aina 1 min 30 sek välein.

EMOM20
1: 8-12 single leg DL
2: 8-12 single leg DL
3: 45s WB russian twist
4: 30-45s hamstring bridge
5: 45s windshield wipers