Barbell cycling

EMOM 10
1min: 6 tng power clean @55%
2min: 4 tng HPC, same weight

Deload week. Give your body and mind some well needed rest.

A.
5x1 snatch balance
5x1 muscle snatch
5x1 squat snatch from blocks ( barbell above knee)
5x 1 power snatch + 1 ohs
Keep weights light. Focus on speed and techinc.

B.
3x 20-30 ghd sit-up
3x20-30 backextension

Hatch squat week 10 day 1

[A) Open prep* - 10 min alternating emom
1 min 1-3 reps unbroken toes to bar + pull up + chest to bar + bar mu
2 min 10 reps KB clean & Jerk (kahdella kuulalla)

B) 5 sets of of
2 hang clean + split jerk. By feel

C)Karhureiret
For time
10 back squat 100/60kg
50 kb swing 32 kg/24 kg
20 front squat 80 kg/40
40 box jump
30 ohs 60/30
30 t2b
Time cap 20 min

D) Extra work: harjoittele käsilläkävelyä 10 min

A.
Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds

B.
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squat
10 Burpees

Rest 3 minutes between sets, and pick up where you left off.

3:n hengen joukkueissa (47min)
7min AMRAP:
50 Snatch 40/30kg
50 Snatch 50/35kg
Max reps Snatch 60/40kg
-3min lepo
7min AMRAP:
50 Pushup
50 Kipping Handstand Pushup
Max reps Strict Handstand Pushup
-3min lepo
7min AMRAP:
50 Clean 60/40kg
50 Clean 75/50kg
Max reps Clean 90/60kg
-3min lepo
7min AMRAP:
50 Pullup
50 Chest to Bar
Max Reps Bar Muscle Up
-3min lepo
7min AMRAP:
50 Thruster 45/32,5kg
50 Thruster 55/37,5kg
Max reps Thruster 65/42,5kg

Thruster – 10 Reps
T2B / K2E – 20 Reps
Thruster – 10 Reps
T2B / K2E – 20 Reps
Thruster – 10 Reps
T2B / K2E – 20 Reps

Cash out plank hold 2-4 min.

Romanian Deadlift 4x8

A.
Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds

B.
For time:
21 Burpees
15 Thrusters
9 Strict Pull-Ups
800 Meter Run
9 Strict Pull-Ups
15 Thrusters
21 Burpees

A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Alternating Reverse Lunges x 20 steps
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Kettlebell Swings
Minute 2 – 200 Meter Run
Minute 3 – 20/10 Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm