EMOM 30 mins

First 10 mins
5 back squat from floor @ 60%of 1 RM

Second 10 mins
3 Hang Power Clean + 3 Push Jerk @ 70% of 1 RM Cl and jerk

Third 10 mins
1 squat Clean @ 85% of 1 rm clean + amrap machine cals
No rest between EMOMs!

MODERATE-HEAVY WEEK 3/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× PLATE PULLOVER CRUNCH LEGS RAISED

5×/side BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen

20-30s PLATE PAUSE OHS in the bottom */or/
WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

10× PLATE DEATH PLAQUE WHEEL SQUAT narrow stance *goblet squat to good morning

5×/side GROUNDED HIP MOBILITY FLOW

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video: Plate Pullover Crunch Legs Raised

video: Back/Reverse lunge PLATE Rotational Lift

video: Death Plaque Wheel Squat narrow stance - 1 klippi - goblet kyykky ja perään hyvää huomen
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Grounded Hip Mobility Flow: video 1
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

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TALL MUSCLE SNATCH + OHS + TALL POWER SNATCH + TALL SNATCH *tall=päkiältä
2-3× 2+1+2+2@barbell-light weight, rest 2min

SNATCH + SNATCH BALANCE
2× 2+2@barbell, 3× 1+1@75-80%, sn-%, rest 2min

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NARROW stance BACK SQUAT
2-3×10@barbell - light weight, rest 2min

BACK SQUAT
1@up to RPE8 - 2-3 reps left, rest 2-3min *goal in theory ~89-92%

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 4×4@-10% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

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video: tall snatch *päkiältä

video: narrow stance back squat

video: wall sit hold

video: single leg wall sit hold

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds
10m/side One Arm OH DB/KB WALKING LUNGE

40sec WEIGHTED CHINESE/REVERSE PLANK *kuorma lantion päälle

/planks on alternate weeks/

40sec WEIGHTED PLANK *kuorma alaselän päälle

8-12× LU RAISES

/lu raises / forward bend shoulder shrugs on alternate weeks/

8-12× DB's FORWARD BEND SHOULDER SHRUGS *pidä kyynärpäät suorana, etunojakumara core vahvana - purista lavat yhteen *hold the dumbbells at the end of each set for as long as you can.

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video: One Arm OH DB/KB Walking Lunge

video: Chinese Plank

video: Lu Raises

video: forward bend shoulder shrugs

Partner WOD Murph

Run 850 m together. (5 rounds around the house = 850 m)

10 Rounds
10 pullups (Each person does 5)
20 Pushups (Each person does 10)
30 Airsquats (Each person does 15)

Run 850 m together.

Timecap: 30 min

Goal: The goal of this workout is to challenge your muscles while managing the high volume of push-ups.

Post workout: Mobility upper body.

AMRAP 14, IGYG

Bike 12/9 Calories
2 Wallwalks
8 Dual DB Push-Press 15/10kg

For Time
23 Push Presses (43/30kg)
23 Deadlifts (43/30kg)
23 Air Squats
23 Burpees
23 Hang Power Cleans (43/30kg)
23 Box Jumps (60/50cm)
23 Front Squats (43/30kg)
23 calorie Row
23 Power Snatch (43/30kg)
23 Toes-to-Bars
23 Back Squats (43/30kg)
23 Superman
23 calorie Assault Bike
23 Barbell Reverse Lunges (43/30kg)
23 Sit-Ups
23 Wall Ball Shots (9/6kg)
23 V-Ups
23 Clean-and-Jerks (43/30kg)
23 Pull-Ups
23 Overhead Squats (43/30kg)
23 Kettlebell Swings (24/16kg)
23 Hand Release Push-Ups
23 Thrusters (43/30kg)

Juoksu

40 min
keskellä 12 min hieman kovempaa

3 Rounds :

10 Front Squats 40/30kg
30 Jump Over Barbell
0:20 Deadhang

TC 7

-20+20+20 ”lock3”, 1-3kg
-15-20s l-hold, hang
-5 x 3/ side, pallof-press

-1 rope climb
-20-30s HS-hold
-40-60s dead hang
-20-30s hollow hold
-1-2min rest

SHOULDER PRESS + NARROW grip BENCH PRESS - superset
5+5@65% + RPE7 - 3-4 reps left
5+5@75% + RPE8 - 2-3 reps left
5+ reps + 5@85% + RPE9 - 1-2 reps left, sp-%, rest btw sets 3min

tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".