In teams of 2-3
You Go, I Go

AMRAP 30
4 Burpee over high box
6 hang power clean @50/40kg
8 plate ground to overhead @20/15kg

12-9-6-9-6-12
@ AHAFA / add 2kg to last week
set every 3 min

15 - 12 - 9 - 6 - 3:
Deadlifts

*MUST be unbroken/touch-and-go

WARM UP

**10LBS BUMPER PLATE
0:20 Good Mornings (hugging plate)
0:20 Ground to Overhead
0:20 Inchworm to Push Up
0:20 Single Leg Deadlift (same side)
0:20 Single Leg Deadlift (other side)
0:20 Active Samson
0:20 Downdog

TECHNIQUE & BUILD

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
0:20 Deadlifts from Lockout to Knee
0:20 Deadlifts from Lockout to Below Knee
0:20 Deadlifts from Lockout to Mid Shin

LIGHTWEIGHT BARBELL
3 Pause in Deadlift Set Up into a Deadlift (0:05 pause)
3 Eccentric Deadlifts (0:05 tempo on the way down)

1: 12 Box Jumps 60/50cm
2: 15/12cal Row
3: 15 Abmat Sit-ups

STRENGTH PROGRESS 7/13 - LARGE WEEK

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WARM UP 2 rounds ~15min

8 BEAR LEAN BACK PUSH UPS

5 + 5 HIP AIRPLANE

8 SUPERMAN SWIM (I-A-I) + CRUNCH STRAINGHT LEG

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HIP POWER SN + SN BALANCE
3[2+1]@kevyt pal 2min

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PAUSE SPLIT JERK 3 sec -pause split position
5x2@nousu 80%, 3x2@84-89% pal 2-3min

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LUNGE FORWARD -saksiasennon pituus/leveys, pidä torso pystyssä, aloita heikommalla
3[5+5]@RPE10 -kilot niin, että ei jää yhtään toistoa varastoon, askelkyykkyjen välisssä 30 s palautus ja heti perään
HIP THRUSTERS
5/3/2@RPE10, pal 3min

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ACCESSORY
3 x MAX REPS TOES TO BAR / KNEE TO CHEST

5 Rounds Every 3 min

RX 2x 24/16 kg Kettlebell
4 Deadlifts
4 Front Squats
4 Shoulder To Overheads

4 Rounds YGIG

30 s KB Overhead Hold
30 s KB Front Rack Hold
30 s KB Farmer Hold
90 s Rest

5 x every 3 min
5 reps
@ AHAFA
NO FAILS

Deadlift

2 x 2 x 80%, deadstop

2 x max reps x 85% TnG

3 rounds

300m Row
500m Bike

3 Rounds For Time:
9 Power Snatches 40/30kg
15 Bar-Facing Burpees
21 Toes to Bar

WARM UP

0:30 Lay and Pray
0:30 Child’s Pose
0:30 Half Kneeling Rocking Adductor Stretch (each side)
0:30 Bodyweight Hip Bridges
0:30 Single Leg Hip Bridges (switch sides at 0:15)
0:30 PVC Pass Throughs
0:30 PVC Around The World (switch directions at 0:15)
0:30 PVC Behind The Head Strict Press
0:30 PVC Snatch Grip Deadlifts

SPECIFIC WARM UP

BAR FACING BURPEES
10 Burpee to Spiderman
5 Frog Hop to Squat
5 Slow Burpees
5 Bar Facing Burpees

TOES TO BAR
10 Scap Retractions
10 Kip Swings
5 Knee to Chest
3 Strict Toes to Bar
3 Toes to Bar

TECHNIQUE & BUILD

EMPTY BARBELL
5 Slow Snatch Grip Deadlifts
5 Muscle Snatches
5 Hang Snatches
5 Overhead Squats

3 Snatch Grip Deadlifts
[Coach: neutral spine]

3 Snatch Grip Deadlift to Shrug
[Coach: arms straight until hips extend]

3 Muscle Snatches
[Coach: hips extend then elbows lock out fast]

3 Power Snatches
[Coach: reach full extension then catch with heels down in squat stance]

3 Power Snatch directly into Overhead Squat
[Coach: don’t let athletes adjust feet from their catch position]