45min AMRAP
Ergo 50cal
50 air squats
50 up down
50 sit up
rest 1min
Ergo 40 cal
40 air squats
40 up down
40 sit up
rest 1min
Ergo 30 cal
30 air squats
30 up down
30 sit up
rest 1min
Ergo 20 cal
20 air squats
20 up down
20 sit up
rest 1min
Ergo 10 cal
10 air squats
10 up down
10 sit up

AMRAP 30 with a partner:
500m row
40 Wallballs@9/6kg
30 USA Swings @24/16kg
20 each side Renegade Rows@22,5/15kg

-Goal: 4+rounds, Split work evenly

Extra:
Single Arm Overhead Sit-up: 3 x 8-10 each. Rest 60s

2min on - 1min off x4
Alternate between a & b:
a) 20/15 cal row (TC: 90s) + amrap double kb devil's press (2x24/2x16)
b) 10x shuttle run (7,5m) & burpee (TC: 90s) + amrap double db thruster (2x20/2x12,5)

MEDIUM HEAVY WEEK 5/9

WARM UP kesto yht. n.15min
1-2 rounds

5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

8-10 LYING SNATCH to JERK grip OH REGRESSION *keppi/painotanko

2-3x HOLLOW HOLD to SUPERMAN HOLD *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

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2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 REVERSE CLEAN PULL *close eyes
3 slow start CLEAN PULL to PWR position
3 slow start CLEAN HIGH PULL *full foot
3 PANDA PULL

3 HIP CLEAN HIGH PULL *on the toes
3 HIP STANDING MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN

PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor
CLEAN 4-pos. *hip & abv kn & blw kn & floor

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SN BALANCE
3x3@82-87 sn-% pal 2-3min

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SLOW START CLEAN PANDA PULL
2x3@82-87% jerk-% pal 2min

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CLEAN + CLEAN ABOVE KNEE + pause SPLIT JERK *pause vastaanotossa
1+1+1@up to 80% jerk-% pal 2min

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CLEAN + pause SPLIT JERK *pause vastaanotossa
4[2+1]@82-87% jerk-% pal 2min

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WL BEGINNERS week 4/4

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5 OHS

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SNATCH DROP
4x3@BB pal 2min

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SNATCH
5x2@RPE8 *2 quality reps reverse pal 2min

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BOX JUMPS
5x3 pal 2min

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REVERSE HYPER
2x10 pal 2min

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RUSSIAN TWISTS
3x20 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG SEATED CALF RAISE, DB

5@RPE9 PENDLAY ROW, BB *sn grip

3+3@RPE9 SHOULDER PRESS in SPLIT & OH SPLIT SQUAT *long split position, both side

15-12-9-6

machine
hang power clean
stoh

(Target under 10, Time cap 12min)

EMOM3 x 5
Push Press 10 - 8 - 6 - 4 - 4
10 x Hollow rock

A: Strength
Thruster 3rm
B: Conditioning
”Base Line”
500m row
40 squats
30 situps
20 push ups
10 pull ups
Jämför med 25/8, 24/4 & 30/1
C: Core
3rfq:
Evil Wheel x10-15
Russian twist x10-15
Side Plank 30-45sec

A: Back squat 5rm

B:

“Base line”(test)
500m row
40 squats
30 situps
20 push ups
10 pull ups
Or
”Fran”(test)
21-15-9
Thrusters 43/29kg
pull ups
Time cap: 8min

3-4 rounds, rest as needed
8-12 good morning
8-12 + 8-12 (weighted) single leg glute bridge
8-12 weighted cat-cow

Deadlift

3 x 7 @ 60%
3 x 5 @ 70%

Lift Every 3:00