Emomx10
odd: 6x sumodeadlift
even: 8x korotettu etukyykky kuulalla

4 RNDS
AMRAP
30s. of KB snatch 32/20kg
rest 30s.
30s. of double unders
rest 30s.
30s. of toes to bar
rest 30s.
- pick reps to hit every round
- move trough out 30s.
- RPE 8 / 75-80% effort/HR

WORKOUT 2

MEDIUM WEEK 3/13

WARM UP n.15-20min SAMA

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@80% pal 2min

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TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

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CLEAN + JERK
2-3[1+1]@86% jerk-% pal 2min

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FRONT + BACK SQUAT
3+2@up to 80% fs-% pal 3min

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SNATCH HIGH PULL slowly down *first reps full foot
4x3@83% sn-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~25% bs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

8@DB HAMMER CURL
8@weight 1-LEG GLUTE BRIDGE

1A) hang power clean 3x3x65%
1B) skater jumps 3x10
1C) hamstring curls 3x6

Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for back squat
4x3-5 (increasing weights)

Workout

A) Back squat
6x3 @79%+
Rest 3min
Start with 79% 1RM and work up in sets if feeling good or stay with the same weight.

B) 3 rounds
8-10 strict chest to bar chin-up
8-10 dip (ring / bar / box)
2min rest

C) 3 rounds:
6-8/side one legged box step-up
8-10 pendlay row
Rest 1-1,5min

4 Rounds
3 min Max Calories Erg
2 min Max Box Jump Overs
1 Min Max Thrusters @42.5/30
*No rest btw rounds

Then
Deadlift
Build To Days Heavy 7 rep in 10 min
*Total 34 min

Vauhtipunnerrus Nousu raskas 3

Pystysoutu 3x12
rengaspunnerrus 3x10

lapojen lähennys 3x12
alatalja 3x10

Hyvää huomenta 2x20
Kylkilankku 2xpuoli max pito

I-Y-T. Makuulla 10 / asento x 2

AMRAP 8
2-4-6-8-10..
wall ball @9/6kg
hspu
box jump over
AMRAP 8
2-4-6-8-10…
alt. db snatch @22/14kg
Hand release push ups
burpee over db

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Huomaa, ei taukoa amrapien välissä

BMU & HSPU

15 Min AMRAP

5 MU
500m row
5 wall walk
RPE 7 / 80% Effort