AMRAP 14

30 Kettlebell Deadlift 32/24kg
0:40 Deadhang
40 Sit-ups
20/15 Cal Echo Bike

5 x 3 @ 72+%, go every 3 to 4-minutes

• Start @ 72%1RM back squat then build up over the sets IF moving well – Pause for 2-seconds at a depth that is below parallel but not so deep that you lose tension in your leg and trunk muscles. – Drive up aggressively through the full range on the way up on each repetition

Every 3 min, bench Press sets:

5 x 60%
4 x 72,5%
4 x 72,5%
3 x 85%
3 x 85%
3 x 85%
3 x 85%
5 x 72,5%
5 x 72,5%
1 x 100%
3 x 85%
8 x 60%

Add next time 2,5kg to all sets

5 sets of Shoulder Presses
Set 1: 9 @70%
Set 2: 7 @75%
Set 3: 5 @80%
Set 4: 3 @85%
Set 5: 1 @90%
- 7 Double DB Push Presses (heavy) after each set.
- Rest 2-3min btw sets

A1) Box squat 3x4x80% of back squat 1RM, starting height is slightly over hip level
A2) high box jump 3x5
A3) Landmine press 3x(6+6)
A4) Explosive pull ups / ring rows 3x4

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg

*One person works. Split as desired.

1-2 sets:
1600m Running
Rest 2min btw sets

5 sets of:
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squats
Set 1: @50% of 1RM Back Squat
Set 2: @55%
Sets 3-4: @60%
Set 5: @65%
- Rest as needed

MODERATE WEEK 4/4

---

OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

---

HALTING CLEAN DEADLIFT (to power position) + POWER NINJA CLEAN from power position
*halting cl dl hold this position for 2-3 seconds
2x2[2+1]@barbell, 3-4[2+1]@up to 50% jerk-% rest between sets 2min

---

CLEAN PULL *full foot + NINJA CLEAN + PUSH JERK
2×2[2+1+1]@barbell, 3[2+1+1]@50%, 2[2+1+1]@65%, jerk-%, rest between sets 2min

---

BENCH PRESS
2x3@RPE9 *1-2 reserve for reps, rest between sets 2min

INCLINE BENCH PRESS *narrow grip
1x20@light *~50% previous bench press kg

---

FRONT SQUAT
3x3@RPE9, 1-2 reserve for reps, rest between sets 2min

---

METCON

Peaking
Päivä 5

A.1) Snatch high pull +power snatch w/pause @catchposition)+ohs (Done from the catch position of power snatch)
1+1+1 ~10min

B.1) Back squat
1.) Building weight
2.) 3×1 @85%
3.) 1×1 @90%

C.1) Snatch
1.) Building weight
2.) 3×1 @80%

D.1) Clean & Jerk
1.) Building weight
2.) 3×1+1 @80%

E.1) Front rack loaded stational Lunges
3×20