AMRAP 12

10 Push-Ups
20 Sit-Ups
30 Air Squats

20 Minutes of :

8 Incline Y-Raise
10-15 Barbell Biceps Curls
8-12 Incline Flyers
10 - 15 Gorilla Rows

Rest as needed between movements

WU:
A) 400m run or 500m row/ski

B) AMRAP6:
5 ohs + sots press with stick
10 scorpion alt.
5+5 1-leg good morning with stick

16min Amrap

9/10cal Machine
10 Deadlift 30/40kg
10 Push Press 30/40kg
2 WallWalk

Push Press
5 x 5

MODERATE-HEAVY WEEK 9/11

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SLOW PULL SNATCH + TALL SNATCH + PUSH JERK IN SNATCH *tall flat footed, slow pull sn - move slowly from the floor to approximately mid-thigh anywhere from 3-5 seconds
2x2x[2+1+1]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@up to way up 5 kilos below the starting weight, sn-%, rest btw sets 2min, ~80-85%

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SLOW PULL CLEAN + TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *tall flat footed, split both side, slow pull clean - move slowly from the floor to approximately mid-thigh anywhere from 3-5 seconds
2x2x[2+1+(1+3)]@barbell, rest btw sets 1min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to way up 10 kilos below the starting weight, jerk-%, rest btw sets 2min, ~75-80%

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%
2@up to 98%, then DROP SETS 2-3x3@-10%, fs-%, rest btw sets 3min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SLOW PULL SNATCH

video: SEAL ROW

video: BARBELL BW ROW

Kyykky 3x3 (75-80-85%)

Maastaveto 3x1 (80-85-90%)

Suorinjaloin mave 3x15
-noin 35%

EMOM25:
a) accumulate 20-30s ball up hold / incline ball up / hollow hold against a box / hollow hold (max. 3 sets)
b) wall supported / feet on box plate step up / HSW
c) 20-30 + 20-30s copenhagen plank
d) 10-20 + 10-20s ring support
e) rest

Työaika <45s / min.

Every 90s x6

1 power clean + 2 jerk

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build up to heavy