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.

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