2 SETS OF THE 3 AMRAPS

AMRAP in 3 mins of:
20 Air Squats
15 Push-ups
10 Pull up kipping / ring row
-- then --
Rest 1:30
-- then --
AMRAP in 3 mins of:
35 Double Unders
9 Burpee-to-Targets
-- then --
Rest 1:30
-- then --
AMRAP in 3 mins of:
15/12 Row Calories
15 Wall Balls, 9/6 kg
-- then --
Rest 1:30
-- then --
REPEAT ALL 3 AMRAPS

Alternate A1/A2 (after conditioning)

A1. Front rack walking lunge – 3 x 10 steps @ RPE 8 (2 RIR), rest 0:30-1:00 before A2

A2. Hand over hand sled pull – 3 x 15-22.5m (50-75′)’ @ Heavy, rest 2:00 before A1

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A. 4x (kevyt)
1 veto, 3sec pysäytyksellä polven alapuolella
1 veto, 3sec pysäytyksellä polven yläpuolella
1 veto
3 voima rive, riipusta polven yläpuolelta
3 etukyykky
3 ylöstyöntö saksiin

B. 4-5x
2 rive kyykkyyn
2 ylöstyöntö

C. 4-5x
3 raaka rive
1 raaka ylöstyöntö

D. Vatsat
3x 8-12 tiukka t2b

Technique 12min
HSPU or HSW

MODERATE-HEAVY WEEK 3/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side REAR LUNGE AND PRESS *kb/db, askelkyykky taakse yhdistetty yhden käden pystypunnerrukseen, kuorma etumaisen jalan puolella

5×/side HIGH PLANK BANDED ROW

15× + 10× /side ADDUCTOR STRETCH + THORACIC ROTATION with light weight nelinkontin siirrä kireämpi jalka sivulle suoraksi lähde käsillä työntämään takapuolta lähemmäs lattiaa, pumpaava liike, neutraali lantio, (varpaat eteenpäin ottaa enemmän lähentäjiin ja varpaat kohti kattoa tuntuma siirtyy takareiteen) - jatka liikettä yläkropan kierrolla pujottamalla suoraa kättä kainalon alta suoran jalan puolelle ja kierrä taakse auki, kevyt kuorma kädessä

20×/side + 20×/side BANDED SIDE PLANK CLAMSHELL + QUADRUPED BANDED HIP INTERNAL ROTANION

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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SLOW SNATCH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE
*slow snatch pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1min

SLOW PULL SNATCH + SNATCH + SNATCH SHOULDER PRESS
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+3@barbell, 1+1+2@up to 56-61%, 1-2× 1+1+2@61-66%, 1-2× 1+1+2@66-71%, rest btw sets 2min

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SLOW CLEAN PULL + TALL MUSCLE CLEAN + PUSH JERK
*slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1min

SLOW PULL CLEAN + CLEAN + PUSH JERK IN SPLIT
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds, *in the second set, split jerk to the other side
2× 1+1+3@barbell, 1+1+2@up to 55-60%, 1+1+2@60-65%, 1+1+2@65-70%, 1+1+2@70-75%, rest btw sets 2min

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SLOW CLEAN PULL
*use straps, slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2×3@75-80%, 3@85-90%, jerk-%, rest btw sets 2min

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 2 reps in reserve!

2x12 DB FLY - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 LAT PULLDOWN *wide grip - rest btw sets 30 seconds

rest btw sets 45 seconds

2x6+6 STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 DB DRAG CURL - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 TRICPES PUSHDOWN *cable/banded - rest btw sets 30 seconds

rest btw sets 45 seconds

3x30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - rest on 1. set 30 seconds and between 2. set 45 seconds

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KEHONHUOLTOA!

A) 3/3/2/2/1/1 overhead squat for load

B) Partner workout
16min AMRAP
10 bar muscle-up
20 overhead squat 42,5/30
40 sit-up

Share reps with partner

C) Accessory
3 rounds for quality
6 tempo banded straight arm pull-down (3013)
6-8 russian push-up / push-up
3-4 snap to hollow L-drill

10 x Soutu 500m + Mave 10 reps 100kg

Snatch

Warm up
Row 2 min easy pace

Emom 3
4/6 cal row
3 burpees over rower
Aim to rest at least 30sec every round

Barbell warm up & technique
- Form & Snatch DL
- Shrug & pull
- Muscle snatch
- Pull & Receive

Emom 8 @20-40% (Snatch 1RM)
1 muscle Snatch
2 hang muscle (power) snatch
3 Overhead squat

E2mom 10 @ 45-65%
1 Power Snatch
1 Hang power Snatch
Regrip
1 Squat Snatch

E3mom 30 @70%->
1 Power Snatch until fail.
Drop 20% and continue with
1 Squat Snatch

On singles, aim to receive the bar as high as possible and to transition from power snatch directly into squat snatch without failing.

9-7-5 w/ empty Barbell

Hang power snatch*
Overhead squat**
Hang power clean and jerk
Thruster***

Focus on solid positions, balance and timing on each movement
* 1-sec pause @ power/receiving position on the snatch on the 1st set
** 2-sec pause @ bottom of OHS on 1st 5/3/1 reps
*** Pop the bar up from your chest as you come up on the front squat before pressing with the arms