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


Build up to heavy set of 3 Hang power snatches. 
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: Power clean + Front squat + 2 Push jerks (moderate)
Recommended starting weight is around 70% of the heaviest set of 2+1 “Clean & thruster” complex from wednesday.
Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 8 (light)

Overhead squats with pause at bottom,
5 x 5 (hard)

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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

Recovery

After bench press you can do light cardio, do some skill practice or just celebrate :)

10-20s on / 20-30s off for 6 rounds:
a) L-sit between boxes
b) (feet elevated) top of a ring row hold
c) wall supported HS-hold / feet on box HS hold
d) s.l. wall sit / toe-assisted s.l. wall sit / weighted wall sit (both legs)
e) rest

Rasittavuus: RPE 7

Warm Up
2 rounds
15/12 calories air bike
15/12 calories ski erg
5+5 squat strech + 15 air squats
10-15 push ups
20-30 heel over db

Strenght
Back Squat 5x5@50-70%
rest 1.5-2.5 min
Military Bench press 5x5@50-70%
rest 1.5-2.5 min

Strenght&Skill
3-4 supersets
20m mod heavy sledge push + 10-15m hs walk / 3-5 wall walks
rest 1.5-2.5 min

Accessory Work
2-3x 10/10 bulgarian split squat @rx db
2-3x 10/10 bench press @rx db
2-3x 20-30 Knee tuck hold on pull up bar

AMRAP 30 mins with a partner (You go, I go)

30 wall balls@9/6 kg
30 burpees
30 USA swing@24/16 kg
30 push ups
30 box jumps@60/50 cm
30 calories row/ski/bike

Goal: 3+ rounds

Teams of three:

Buy in 12 (legless) Rope climb

6 rounds:
12 D-ball over Shoulder
120 DU’s
12 THRUSTERS @40/60kg
12 MU / RMU
12 m hs walk
12 pistol squat

Buy out 120 m Sled push

2 Team members: Bar/Ring hang while
1 member Sled push

Every 2,5min 5rounds

Clean & Jerk -> 80%

Bench Press

Build in 16 minutes heavy set of 3

3x8+8 (weighted) box step up
* -lepo 2min
-aloita heikommalla jalalla
-lisää painoa edelliseen viikkoon*

AMRAP 20:
400-m run/500m row/1000m bike
25 double-unders/ single unders
400-m run/500m row/1000m bike
50 double-unders/ single unders
400-m run/500m row/1000m bike
75 double-unders/ single unders
400-m run/500m row/1000m bike
100 double-unders/ single unders
etc…
– Add 25 double-unders to each round.