Complete as many rounds as possible in 5 minutes of:

• 3 deadlifts
• 7 push presses

Men 275-lb. deadlift, 115-lb. push press
Women 185-lb. deadlift, 75-lb. push press

AMRAP 9

10 Weighted Lunge 40/25kg
10 Back Squat 40/25kg
20 Sit Ups

A:
Every 2 mins x 5 sets
1 Power Snatch
2 Squat Snatch
3 Overhead squat
- NO touch n GO reps
- Add weight each set, if you can

B:
AMRAP3 mins x 5 sets
3 Power Snatch @50/35kg
6 lateral burpee over the bar
9 air squat

REST 1 min btw sets
Goal: 3 + rounds each set

C1 Ring Dip x 4 (slow and controlled, deep) (RPE9)
C2 Shin Jump x 8
C3 Hollow Body Hold 5s (isometric hold) to Knee to Elbow 5s (isometric hold) x 3 o/v

3 rounds

B2 Cossacks Squat 3x4 o/v (RPE8)
B2b Hamstring Curls On Rings x 12 (RPE7-8)
~1 min

500m row
then
3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- push jerk in split
- Clean and split jerk

Accumulate 5 minutes of :
90° Wall Sit

3 sets of 3 @ 90 - 95%

** 3 sec pause at mid tight

Viikko 41
Warm Up
3-5 x 40s easy/20s moderate/10s fast pace cardio ( 20s rest bwn)
then 2 rounds
5+5 squat strech
10 scapula rolls on pull up bar
5+5 hang snatch with kb
5+5 single arm kb thrusters
5 box jumps, sharp to low level
:20 sec plank + side plank R + Side plank L (20s each pos)

Mobitya lisää jos tarve ja tanko kikkailua ja sit vähän eri lämpö tekniikkana

3x Halting Clean Deadlift + Tall Squat Clean + Split jerk x 2 (saksaan oikea/vasen jalka eteen eli ns. väärin päin myös) @35-50% of 1rm
2 sets x 2+2 reps @65-70% + 2 sets x 2+2 reps @70-75%
eli 2 x squat clean + 2 split jerks

then 4-5 sets 2x1+1 (clean+jerk) reps @75-80% of 1rm c&j
Eli tee power clean + split jerk , tauko ja squat clean + split jerk
rest 20s bwn singles. rest 2min bwn sets.
Vika viikko tätä progea tähän kohti.

Strenght
Sledge push for load 3x 15-20m, go up on weights and only one very heavy set. mutta et saa joutua pysähtymään, eli liikettä koko ajan.
rest 2-3 min bwn. kevyellä kelkalla voit lämmitellä sarjan alle.

Accessory Work
3 sets
8+8 bulgarian split squat
rest 30-45 sec
5-7 strict tbb
rest 30-45sec
8-14 kipping toes to bars
rest 2-3 min

Cool down
2-3 min light air bike
1+1 min couch strech
1+1 min piriformis strech
1 min cobra to downdog pose

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

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Deadlift
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+