6 x 3 MINUTES; Rest 1:30 between
100m Run / ½ Stairs
8 Box Jump Overs
6 Burpees

• Start at the beginning of each AMRAP
• RPE 8

Every 2.5 min 5 round

Clean & Jerk

Warm Up
2 rounds
1.5 min cardio
10/10 RDL
10/10 upright row
20 mountain climbers
then prep for weightlifting part and do some mobility if needed
do some good barbell warm up and take both movements on it! (10 mins)

Strenght
Power Snatch 4x5@70-80% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@70-80% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Accessory Work
3-4 sets
12-20m sledge push @ fast pace (ei all out, rennon kova, tyhjä kelkka)
3-4 sharp box jumps
6-8 kb swings @banded kb swings @12-16/16-20kg (punainen tai sininen band)
rest 2-3 min bwn sets

Echo sprints 3x 20s

start every 3min

Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min row (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
2 rounds
3 muscle clean
3 tall power clean
3 front squat
3 push press
3 push jerk (pause on catch)

Weightlifting Practise
6x3-position power snatch (hip, high hang, FLOOR) @35-70% of 1rm power snatch
starting very with very light weight and building up to heavyish set

rest few minutes

6x2 hang power clean + 2 push jerk with pause (polven päältä rivet) @35-70% of 1rm power clean&jerk
starting very with very light weight and building up to heavyish set

Metcon
Emom 9 or 12 (masters 45+ only the 3 rounds)
1) ohs x 8-12 reps @light weight (men 30-42.5kg, women 20-30kg)
2) thrusters x 8-12 reps @light weight
3) toes to bars x 8-12 reps

Optional Accessory Work
2-3 sets 8-12 single leg calf raises on plate R/L + 8-12 shin raises with both legs at same time, lay againts wall.
2-3 sets hollow rocks for 20-40 seconds
rest as needed

E3MOM x3:
Track 1:
3x10 chin up
10 double db push press
- same resistances as last week, last set RIR 0-1

Track 2:
20-35s top of a chin up hold (add 2s from last week)
10 double db push press
- RPE 9-10 with both movements.

3 rounds
Alt. DB bench press x 16
Box dips x 25
Seated serratus press x 12

3 rounds
SL heel raises x 12/ leg
Spanish squat x 15
Rower hamstrings x 15

3 rounds
SA kick back x 10/ arm
Chest flys x 10
Plate bench press 30sec max reps

For time:

5 rounds:
60m Skillmill Sled Push (6/5), this should be running
60m KB Farmers Carry 24/16kg
500/400m Ski or 20/16cal AB
1min Rest btw rounds

————THEN————

5 rounds:
500/400m Row
10 Pull-ups
7 Burpee Box Jump Overs 60/50cm
1min Rest btw rounds

• Smooth movement! (moderate intensity)

TC 47min