AMRAP 30:
4min Row cal
* -rest 2min*
4min C2Bike cal
* -rest 2min*
4min Ski cal
* -rest 2min*
4min Air bike
* -rest 2min*
4min Burpee to target
* -rest 2min*

Farmers walk max load 20m

3x 12min EMOM / 3 min REST 
I

I
1. 3 cluster 70/50kg

2. 40 DU

3. 1 legless rope climb + 1 rope climb

4. 12 GHD sit-ups

II

1. 4 MU

2. 6-12 Ring dip

3. 12 1-ARM DB OH walking lunges

4. 12 Renegade row

III

1. 12-16 HSPU

2. 12 box jump over 

3. 10m HS WALK

4. 8 D-ball Bear hug squat

MODERATE-HEAVY WEEK 6/9

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WARM UP n. 10min

2 rounds: no shoes

12 step BEAR CRAWL + 12 step CRAB WALK FORWARD
6+6 WINDMILL with PLATE/KB
12 step OH DUCK WALK with PLATE
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2[1+2+2]@barbell, 3-4[1+2+1]@up to 65-72% 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 65-72 jerk-% , rest between sets 2min

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BOX BACK SQUAT *90° + 5 BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös
3x1-2@95-100% rest between sets 3-4min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 BACK EXTENSION
10 BARBELL/PLATE SIT UP or ROLL ABS

Rest as needed

Warm Up
2 rounds
1 min each machine you use today or 2-3 min air bike
5 inch worm + push up
10 ring row
20-30s HS hold
20-30s Side Plank R/L
5-10 rolled ghd back extensions

Strenght
Clapping push ups/push up as fast as you can 3-4x6-8 reps
perform 8-10 box jumps overs right after 75/60cm or 60/50cm (should be pretty easy)
rest 2.5-3min bwn sets
HS walking or wall walks x easy set / rep amount x 3-4 sets
perform 1 legless + 1 rope climb or 2 regular ones right after
rest 2-3min bwn sets

Metcon
3x6-8 min emom / 2min rest bwn emom's

part 1
odd : 12/9 cal air bike (max 45s)
even : 6-12 c2b or pull ups

part 2
odd : 12/9 cal ski (max 45s)
even : 6-12 db snatches

part 3
odd: 12/9 bike erg (max 45s)
even : 4-6 sandbag cleans @35/45kg

Jos ei ole kaikkia laitteita käytössä niin vedä air bikella kaikki.

Accessory Work
2x12/12 single arm db bicep curls
2x12/12 band pull across (ristiin vetona taakse)
2x20-30 fast supermans or light weight reverse hypers
rest as needed

B1) 10! deadlits 90kg/65kg
10! cal Air bike

MODERATE-HEAVY WEEK 6/9

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WARM UP sama saliohjelman kanssa

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SNATCH BALANCE + OHS
3[1+2]@95% sn-%, rest between sets 2min

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SNATCH
2x3@barbell, 3x1@up to 67-71%, rest between sets 2min

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CLEAN + JERK
3-4[1+1]@up to 74% jerk-%, rest between sets 2min

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DEFICIT SNATCH PULL *full foot
2-3x3@100% sn-%, rest between sets 2min

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FLOATING CLEAN PULL *full foot
3x2@105% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

3 rounds:

12 KNEELING SQUAT
12-15 RUSSIAN TWIST per side
6 BOX JUMP

Rest as needed

A.1) 3.position snatch high pull hip,above knee, floor
1+1+1 ~10min

B.1) First pull + pause @ knee snatch
5×2+1 @65-75%

C.1) Back squat
1.)Build to a set of 5 @rpe 7 (haastava paino, mutta 3-4 toistoa pystyy tekemään varmasti ja terävästi)
2.) Drop weight 5-15kg
3×8

D.1) Snatch grip deadlift
( hip to pause @close to floor)
3×10 @70-80% from snatch

7 sets of Back Squat
Set 1: 5 @70%
Set 2: 4 @75%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 1 @90%
Set 6: 8 @70%
Set 7: 8 @75%
- Rest 2-3min btw sets