Back squat

Build to heavy 3 (H3) @ RPE 7 (83-86%, 3 RIR)
+
2 x 5 @ RPE 6-7 (75-80%, 3-4 RIR)

– Build to a heavy 3 (H3) @ 3 RIR (around 83-86%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
– Once you’ve hit the H3 set, you have 3 back-off sets of 5 reps @ 75-80% of your H3. These should be lighter back off sets

Snatch

6 x 2 @ 65-75%, go every 1:00-1:30

– Do your first set @ 65%1RM set and then build up within the percent range
– Drop the bar between each rep, reset and go
– Drive through the floor to full extension, aggressive pull-under, and stable overhead lockout. Focus on consistent bar path and receiving depth.

Warm Up
2 rounds

1.5 min cardio

30-45sec jump rope
5 burpees
10 ring rows
10 alt hand power clean&push press
5+5 suitcase deadlifts

Metcon

3 Sets
1 min jump rope
4-6 burpee pull ups / 4-6 burpees + 4-6 hardened ring row
1 min rest
2 min cardio machine
6-8 double db power clean+push press
1 min rest
6-8 Shuttle Runs (2x5+5m)
8-12 kb deadlifts
rest 3-4 min bwn sets

Lämmittely 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

12 x 200m vedot. Lepo 1:00

Loppuverkka

For time :

Run 800m
40 Air Squats
30 Shoulder Press 20/15kg
20 Sit-Ups
10 Shoulder Press 20/15kg

TC 10

Alternate between A and B for 45 min

A) 7,5 Min:

30 Box Step Over

30 Air Squat

30 Sit Up

B) 7,5 Min:

300m Row

10m Inch worm with 5s hold

30s Plank with steps

Keep the heart rate between 60-70% HR MAX!!

Power snatch + Snatch

6 to 8 x 1+1 @ 70+%, go every 1:00-1:30

Clean and jerk 7 to 10 x 1 @ 65-75%, go EMOM

– These are deload sets. Stick to the percentage range and focus on hitting excellent repetitions

*block/rack *split jerk to the other side on the next set

2×2@barbell, 5×3@70-75%, jerk-%, rest btw sets 2min

In teams of 3
AMRAP 20 x 3:
- Cal Row / Ski / AB

• So its 20min AMRAP on each machine, one at a time, with no rest btw amraps. Team can use only 1 machine and can switch athlete whenever they want. score total calories.