AMRAP 15

20 Double Dumbbell Push Press
40 Sit Ups
20 Double Dumbbell Squats
40 Sit Ups

21-15-9 reps for time of:
- Power Snatches @50%
- Push-ups
- Down & Ups

3 rounds for time:
5 Wall Walks
10 SA KB Snatches, choose load
15/12cal Row
20 Kangaroo Squats aka Kang Squats (barbell)

TC 15min

Pick the machine of your choice for the day
Rest 1:00 between each of the work efforts

3:00 @ warm-up
2:00 @ moderate
1:00 @ moderate +
1:00 @ fast
1:00 @ fast
2:00 @ same as the previous 1:00
3:00 @ same as the previous

• The goal here is to use the first 4 intervals to find a pace that you can maintain for the final 1/2/3 minute efforts. Remember there is only a 1min rest between!
• Watch the monitor closely to see your paces and average pace

KB Flow

3 Rounds of:
10 each KB Figure 8s
8 Goblet Lateral Lunges
6 each KB Windmills
4 each Tall Kneeling Halos
2 each Front Rack Shin Box Hip Lift
Rest approx 2:00

• Goal: Use the first round as a light warm-up and progress if feeling good.
• Smooth effort, move through the whole series without stopping if possible

21-15-9 reps for time of:

• Thrusters
• Strict pull-ups

Men 95 lb.
Women 65 lb.

MEDIUM WEEK 4/9

WARM UP kesto yht. n.15min

1-2 rounds

8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko

5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side

3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 10 RDL

FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK +
2+2 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes

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SNATCH 4-pos. *hip & abv kn & blw kn & floor
2[1+1+1+1]@up to 50% sn-% pal 1min

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SNATCH
3x1@90% pal 2min

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CLEAN + SPLIT JERK
3[1+1]@85% jerk-% pal 2min

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JERK SUPPORT *hold 3sec split position, both side
3[2+2]@90+% pal 2min

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WL BEGINNERS week 3/4

2 rounds:
10 RDL *clean grip
10 SHOULDER PRESS
10 FRONT SQUAT

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DROP INTO SPLIT *both side
3[3+3]@BB pal 2min

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CLEAN + SPLIT JERK
4[2+1]@up to 1 RM pal 2min

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BACK SQUAT
4x4@~70+% bw-% (bw 100% = 1 RM BS)

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BOX JUMPS
6x4 pal 2min

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REVERSE HYPER
2x10 pal 2min

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

5@RPE8 BELT SQUAT, +WEIGHT

5-8 KNEELING TRICEPS EXTENSION *head below bench/barbell

5 HANGING HOLLOW HOLD / PELVIC TILT 2-5sec *BW/+WEIGHT, myötäote

3-4rounds

3-10 strict pull + 10 snowangel after each set of pull ups

50-m DB/KB lunge (10/15 kg)
350-m farmers carry (10/15 kg)

Scaled WOD
4 rounds for time with a partner:
50-m walking lunges
350-m farmers carry

AMRAP 7 min

5 x Floor Bench press 60-70%
5 x Linkkari
5 x DB Renegade row (5 per käsi) 8/12 kg