3x
5 bulgarian split squat e/s
7 ring row
10 dead bug

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Front Squat
3 sets 12 reps
2 min rest b/w sets
AHAFA

Warm up 2 rounds:
8/8 Windmill
10 Plate squat with 2sec hold
10/10 One leg RDL
10 Banded press
10 Banded pull apart with 5sec hold
15sec/15sec Pallof press hold
5 Broad jump @70-80% effort

Lähtö pukeilta/korotettuna polven yläpuolelta.
Clean pull + Squat clean
3 x 1 + 3 @72,5%-77,5%
3 x 1 + 2 @80%-85%
Pidä painot teknisenä!

Split jerk pukeilta /räkistä
5 x 3 Up to 80%-85%
Pidä painot teknisenä!

If you take class today, do so trough out the cycle!
Macho man prog 5.
EMOM 30
1)
Row 10/7 Cal
2)
3 Power clean
3 Front squat
3 Push jerk
@ 55/40kg

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3x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Front Lever Pull Down Holds
10 Jumping Lunges
20s. HS hold

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2 rounds 5 reps each
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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For 25 min AMRAP
50 DU
1 round of DT (60/42kg )
50 DU
1 round of Nate(24/16kg)

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50 DU
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
50 DU
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings
50 DU

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Muscle-ups -> banded -> c2b
HSPU -> 1 abb mat ->DBL DB z press - PICK ONE SCALE AND USE IT TROUGH OUT AMRAP

For time:
10! one-arm devils press
30 double unders after each set

A,
Hang Squat Clean
10 Minutes on technique and adding weight each set if form permits. Perform sets of 2-3 reps

B,
Conventional Deadlift against a band
10-8-6-4-2+. Rest 2:00
– Goal: Heavy 2+ (AMRAP) set is to perform 2-5 reps with a heavy load.
– Option: 6 x 4 at the same weight, focusing on technique.

6 Sets Of 3 Position Squat Clean (above knee, below knee, floor)
Set 1: @65%
Set 2: @65%
Set 3: @70%
Set 4: @70%
Set 5: @75%
Set 6: @80%
- Rest 2-3min btw sets
- Reset after hang cleans, no tng.

4 rnds, 20s. each, 10s. rest b/w
negative handstand
high bar pull down with a band
Banded step back lunge L
Banded step back lunge R

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Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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5x every 1:30
1 snatch high pull
+
1 high hang snatch
+
1 low hang (below knee) snatch
@ 75-80%

• etsi 3 toiston maksimi
• selkäkulma ei saa mennä vaakatasoon, vaan jätetään 5-10astetta vajaaksi.
• polvet eivät saa olla lukossa

WOD prep
3 rounds
5 wallballs
2 power clean (increasing in weight each round)
2 squat clean
5 box step ups

12:00 AMRAP
30 wallballs
2 squat cleans 155/115
30 box jumps
2 power cleans

4-5 Sets every 3min or every 3.30min:
50 DU
20 Wall ball
15 T2B
Jokaisen kierroksen jälkeen pitää jäädä vähintään 1min lepoa. Skaalaa toistoja tarvittaessa. Lisää yksi kierros viime viikkoon jos mahdollista.
RPE 3-3,5

RPE1 PK @60-70%
RPE2 VK1 @70-80%
RPE3 VK2 @80-90%
RPE4 Maksimikestävyys @90-100%