Every 1:30 x 5:
1 Power Snatch + 1 Snatch Balance
- Start @45-50% 1RM Power Snatch

C1) For time
20 dumbbell snatches 22,5kg/15kg, alternating
20 man makers 2x22,5kg /2x 15kg
10 devils presses 2x22,5kg /2x 15kg
30 pull ups
20 barbell bent over rows 50kg/35kg
20 box jumps 60cm/50cm
40 air squats

DELOAD-MODERATE WEEK 4/9

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WARM UP n. 10min

2 rounds: no shoes

6 SUPERMAN HOLD + 6 HOLLOW HOLD *hold 2sec
12 3 LEVEL BAND PULL APART *kuminauha - navan korkeus + rinnan korkeus + hartiakorkeus + 6 T-ROTATION
10 step OH DUCK WALK
20sec WALL HANDSTAND HOLD

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SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2[1+2+2]@barbell, 3[1+2+1]@up to 50-57% sn-%, rest between sets 2min

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CLEAN PULL *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4[1+2+1]@up to 50-57 jerk-% , rest between sets 2min

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BOX BACK SQUAT *90° + 5 BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös
4x5@80% rest between sets 3-4min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 REVERSE HYPER
10 BARBELL/PLATE SIT UP

Rest as needed

W/ partner AMRAP10, ygig, divide anyhow:
20 partner mb thruster (9/6)
20 V-up / 30 sit up
20 / 16 cal row

Target RPE 8.

AMRAP10:
10 deadlift (100 / 70 / 50-60%)
10 lateral bar over burpee
- rest 45s between rounds

Target: RPE 7-8

Min. 1 | 4 strict pull-ups + 8 push-ups
+ 12 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

Scaled WOD
EMOM 12:
Min. 1 | 6 ring rows + 8 knee push-ups
+ 10 air squats
Min. 2 | Max-rep single-unders
– Score is total reps.

A,
EMOM 10
1 power cluster + 1 cluster + 1 thruster
- start around 60% of 1rm thruster
- Add weight each min
- TNG style

B,
For time:

21-15-9
Power Clean @60/43kg

Push Press


33 Unbroken Wallballs after each set @9/6kg
–
If you break during your wallballs Complete 10 Burpees
BE SMART AND SCALE WEIGHTS!
Timecap : 18 mins

5 rounds, each for time, of:

• Run 800 meters
• Rest 3 minutes

Warm Up
2 rounds
1.5 min cardio
4 inch worm + push up
8 tempo ring row, fast up, slowly down
:30 side plank hold R/L

Strenght
Speed Bench Press 4x4reps @50-55%
perform 3-5 strict pull ups right after (as sharp as possible)
rest 2-3 min

Emom 20
1) Ski x 30 sec @moderate pace
2) Air Bike x 30 sec @moderate pace
min 3&4 - 2 rounds of cindy
cindy 3-5 pull ups/ring row+ 6-10 push ups + 9-15 air squats
valitse toistomäärät niin että työaika on max 1 min 20s. eli vähintään 40s
pitää jäädä lepoa ilman tuntemusta että harjoitus syö sinut.

5 sets of:
2 High Hang Cleans
- Focus on technique: explosive full extension, fast under the bar
- Rest 2min btw sets.