Teams of 2 or 3 for time:

400 m run, 600/900 m row/ski or 1000/1500 m bike at start and after each movement

50/75 hang snatch/clean and jerk
50/75 hand release push-up
50/75 overhead/front squat
50/75 bar over burpee
50/75 front rack lunge
50/75 v-up
50/75 thruster
50/75 shuttle run 10 m

Rx weights: 42.5/30 kg

3 - 4 sets:

1 ) 60 - 90s Sorenson Hold
2 ) 30 - 60s Plate Pinch
3 ) 8 - 12 Single Leg RDL ( Each )

DELOAD WEEK

Partner intervals

3 rounds

2min AMRAP
Rope climb

1min rest

2min AMRAP
20 DB push press 2x15/10
20 deadlift 50/35

1min rest

Share repetitions with partner

Rest day - what did you do?

3-5rounds:

3-10 strict pull up
10-15 GHD hip extension

AMRAP 25

7 Box Jump Overs 24"/20"
7 Pull Ups
7 Power Snatch 35/25kg

• every 5 minutes run 400m ( Start @ Run )

Warm Up
3x40s easy/20s mod/10s fast - rest 20s bwn sets
then
2 sets
5+5 lunge elbow strech
10+10m bear crawl (forwards/backwards)
5+5 suitcase deadlits
5+5 upright row
6 db snatch
6 db clean&jerks

then barbell prep for snatch and start to climb for workout weight

Weightlifting
Behind Neck Push Press + OHS 4x2+2 reps @60-70% of 1rm SNATCH . Go new set every 1.5-2 minutes. Take Barbell From Rack

Strenght
4 rounds supersets
4 tempo bench press @50-60% of 1rm (2-3sec alas ja terävä ylös) + perform 4 strict c2b or pull ups (sharp) right after bench press
rest 2-3 min bwn

Intervals
3 sets
:40 sec moderate/fast pace air bike + 5 TNG power clean&jerks @30-35/45-50kg
rest 2 min
:40 sec moderate/fast pace ski + 6 db snatch + 6 db clean&jerks with heavyish db @ 15-17.5kg / 20-25kg
rest 2 min

Midbody Work
2 sets
3 negative strict knee raise (noin 5 sek ajan pyri laskemaan polvet alas) lähtö asento niin et sääret koskee tankoo tai on tankoa kohti.
rest 30s
3-5 strict toes to bars (controlled as can)
rest 30s
15-20sek star side plank hold R/L
rest 2 min

Loppuun venyttelyt kevyesti pohkeet/vatsat esim karhukäynnistä/cobra asennosta sekä lonkankoukistajat/nivus/sisäreisi seutua.

LIGHT WEEK 1/14

WARM UP kesto yht. n.20min
1-2 rounds:

3 x 3 SUPINE TWIST + HAPPY BABY POSE

5 FULL MOON + 5 STANDING TWIST with plate

5-10 COPENHAGEN PLANK LIFT

3 COSSACK SQUAT + 5 SQUAT THORACIC ROTATION with KNEE DIP

--

2x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x3 HIT + 3 HIT with HIGH PULL + 3 HIGH PULL from abv kn + 3 PWR CL
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL + 1 CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

SN BAL + OHS
3[3+3]@71% sn-% pal 2min

--

SN
3x2@81% pal 2min

---

CL + SPLIT JERK
3[2+1]@71% j-% pal 2min

---

BS
*warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@70% pal 2min

--

CL PULL *no floor contact
3x3@72-78% j-% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

8+8 STANDING HIP FLEXOR RAISE, KB
MAX REPS NARROW GRIP CHIN UP, vastaote
5+5 BULGARIAN SPLIT SQUAT, BB front rack

Snatch pull 5x2

Banded Pushdowns with an underhand grip: 4 x 20. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)