AMRAP 10

10 Dual DB Floor Bench Press
30 Air Squats

Every 3 mins for 12 mins do:
12 Double Dumbbell Bench Press, pick load
12 Barbell Bent Over Rows, pick load

Warm Up
30/24 cal echo bike + 40/32 cal rowing @easy pace
agility/speed drills (tötsällä käyntejä) for few minutes (target 15-20 sec work time, rest 1-1.5 min bwn sets)
3x3+3 yhden jalan hypyt
3x3 boxihyppy terävästi (60-100cm)
rest as needed bwn sets

Weightlifting
3x3 tall clean + 3 press to split @25-35%
3x1 slow clean + 1 clean + 1 slow excentric jerk + 1 split jerk @40-60%
4x1 power clean + 1 squat clean + 1 split jerk @70-80%
rest 1.5-2.5 min bwn sets

Strenght
4x5 front squat @60-65-70-75% of 1rm
perform 5 ball slammings after each set of front squat
rest 2-3 min bwn sets

Metcon
10 min amrap of:
5 hang power clean&jerks @50/35kg
7 back squats
9 toes to bars

Week 8
1. Back Squat
Build up tp 1 RM

1. Superset - 3 rounds of:
   A) 3x2 strict pull up @rpe9-10 (weighted/ weighted neg./ 3x12 heavy ring row)
   B) 3x2 strict hspu @rpe9-10 (def./suf., box hspu, pike push up, push up)

2. 3 rounds of:
   A) 45” hollowbody hold
   B) Coppenhagen plank 30-30” hold
   C) 10-10x pallof press

Hatch week 2 day 2

Bent Over Row

4 x 8

Go Every 2:30

Deadlift

4 x 5, moderate weight

Go every 2:30

E90s x12
A) 8-12 front rack BB reverse lunge R
B) 8-12 front rack BB reverse lunge L
C) 45-60s sideplank hold R
D) 45-60s sideplank hold L

3x

4 sumodeadlift + 6 squat jumps with db's
-rest as needed

4x

5-10dip (banded)
6 close grip bench press
set of hspu /push ups
-2min rest between sets