DELOAD -VIIKKO

8x 1 snatch

Every 90s

Noin 65%

Squat Snatch
1x5@50%
2x2@60%
2x2@70%

Clean and Jerk
1x3@50%
1x2 @70%
1x1@ 80%
    
STRIC PRESS (BACK)
3x6@50%
2x4@60%
1x2 @70%
1x2@ 80%

BACK SQUAT ( BULGARIAN)
2x3
2x4
1x3
    
 

5 rounds:
30 DU
10 DB Bench Presses 2x20/15kg
20sec HS-Hold
100m Skillmill Sprint
- Rest 1min

2 rounds :

AMRAP 8
Row 500m
15 Push-Ups
14 DB Snatch

Rest 2:00

AMRAP 8
Bike 1000m
30 Box Step-ups
10 Burpees

Rest 2:00

Rotate through the AMRAPs for 36 minutes - 4 sets of A, B and C

A) AMRAP 2 minutes
15 box jump over (60/50 cm)
12 USA swing (24/16 kg)
Max shuttle run in remaining time (10m=1)
-rest 1 minute-

B) AMRAP 2 minutes
15 goblet squat (24/16 kg)
12 knee to elbow
Max target burpee in remaining time
-rest 1 minute-

C) AMRAP 2 minutes
15 plate GTOH (15/10 kg)
12 (6/6) plate overhead lunge
Max double under in remaining time
-rest 1 minute-

E2MOM x8 alternating AB
A) 8-12 DBL DB tempo incline press w. WB
B) 8+8 powell sideplank

Back squat

6-6-4-4

(2-3reps in tank)

*60 front squats @80% of todays c&j.

-every minute on the minute: 3 bar over burpees
-barbell from the ground

MODERATE WEEK 11/12

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10×/side + 10×/side
RUSSIAN TWIST with PRESS + SIDE HIP RAISES

3×/side + 3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
KNEE TWIST on ELBOWS +
SIDE KICK +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: PLATE RUSSIAN TWIST with PRESS

video: SIDE HIP RAISES

video: MOUNTAIN CLIMBER TO COSSACK SQUAT

video: KNEE TWIST on ELBOWS + SIDE KICK - videolta LIIKE 1 & 2
https://www.facebook.com/share/v/17PEnyXR7S/

---

---

MUSCLE SNATCH + OHS + TALL SNATCH
2×2× 1+1+1@barbell, rest btw sets 1min

--

SNATCH
2×3@barbell, 1@up to 85-90% or 5 kilos below the starting weight, rest btw sets 2min

---

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min

--

CLEAN + SPLIT JERK
1+1@up to 80-85% or 10 kilos below the starting weight, jerk-%, rest btw sets 2min

---

BOX JUMP
3×5, rest btw sets 2min

---

FRONT SQUAT
3@up to the weight at the start of the jerks, rest btw sets 2-3min

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5+5× weight WINDMILL
10× weight REAR DELT FLY
10× weight BACK EXTENSION

--

video: REAR DELT FLY 0:24

---

KEHONHUOLTOA!

60 Minutes, In Teams of 3:
Row + Assault Bike OR Ski Erg
Accumulate calories on both machines
2 Members Work, 1 Rests
Rotate every minute