AMRAP 12

14 Dumbbell Snatch
10 Dumbbell Over Burpees
5 Strict Pull-Ups

Rest 1:00 btw. rounds.

2-4 Rounds Of :

10 Seated Dumbbell Press
10-15 Strict Leg Raise
1:30 Easy Bike

W/ Partner - 30min for quality:
a) machine
b) 8 x 8m shuttle run
4 x 8m mixed carry (double kb / db)
2 x 8m s.a. front rack walking lunge
2 x 8 alt. (goblet) curtsy lunge

RPE 6-7.

Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then

3-4 times
40 sec easy rowing
20 sec moderate rowing
10 sec fast rowing
rest 20 sec and repeat
after warm up 3-5 min rest and start rowing workout

Metcon
Rowing
10 sets
500m row @2km pr pace
rest 1 min bwn sets
I loved this workout, hope you do also! :) This will be the last training session of program. Next one is 5km test.

Strenght
2 supersets
10-12 double db bench press (2-3 RIR)
10-12 bent over barbell row @50-60/35-40kg (vastaotteella, hallitusti)
2 supersets
6-8 double db bench press (2-3 RIR)
6-8 bent over barbell row @60-80/40-55kg (vastaotteella, hallitusti)
rest 2-3 min bwn sets

Accessory Work
2-3 qiantsets of
weighted russian twits x 30-40 reps @5-10kg plate
tate press with dumbbells x 8-12 reps
single arm scott bicep curl x 8-12 reps R/L
rest 1.5-2 min bwn sets

50 KB swings
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 7,5m down/7,5m back

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, rest btw sets 3-4min

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

---

SNATCH

Primer:

5 x (Snatch pull + Low hang snatch + Snatch balance). Climbing weight.

Worksets.
Build up to a heavy single @ 90-95%
12:00 minutes.

---

CLEAN AND JERK
Primer:

5 x (Clean pull + Low hang clean + Jerk). Climbing weight.

Worksets:
Build up to a heavy single clean and jerk @ 90-95%
12:00 minutes.

---

STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 8
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

---

(OPTIONAL) BONUS

Overhead squat,
4 x 4 @ RPE 8

Snatch grip bent over row,
4 x 8 @ RPE 8

Core:
3 Rounds of:
1:00 min Weighted plank hold
1:00 min Barbell sidebends.
Rest 1:00 min between rounds.

1@83%, 1@85%, 1@83%, 1@85%, 1@88%, 1@85%, 1@90%, 1@50% tai jos lähtee rullaamaan niin nostot jatkuu... mikäli vielä aikaa. 😊

Emom 12x 4

1) Kone 45s
2) 4-osan Askelkyykky 45s

1) Viivahölkkä 45s
2) Vuorikiipeilijä 45s

1) Linkkari 30s
2) Kuppipito submax

1) Raaka polvennosto roikunnassa 30s
2) Käsilläseisonta submax

Kiertäjät kyljellään 3x20 / käsi

Jalan loitonnus kumpparilla 3x20 / jalka

Lattiapenkki käsipainoilla 5x8-15

Vala-askelkyykky 5x5/5
-vuorojaloin
-saa olla raskas, mutta tekniikan ehdoilla

Etuheilautus kahvakuulalla 4x15
-täysi liikerata