3

A.1) Front squat to jerk
Reps ×2 for 10min

B.1) Split jerk from rack
5×3 @65%

C.1) Push press
5×3 building weight to 3rm

D.) 5×
1.)Bent over barbel row ×10
2.) Box jump ×3

MODERATE WEEK 5/9

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WARM UP sama saliohjelman kanssa

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BACK SQUAT *one top set of
5@RPE8 (could do 2 more reps), then
4x5@-10%, rest between sets 3min
*5@rpe8 -- target load of max ~81%

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SNATCH PULL *full foot
3-4x1@110% sn-%, rest between sets 2min

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SEATED PRESS
3x6@RPE7, (could do 3 more reps), rest between sets 2min
*6@rpe7 -- target load of max ~76%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 SEATED LOW ROW *cable
15 OH WALKING LUNGE step each leg
6-8 TRICEPS PUSH UPS

Rest as needed

EMOM24
a) 3 squat snatch / 2 power snatch + 2 OHS
b) 12/9 cal machine
c) 5 power snatch (no TnG)
d) rest

Good reps only!

Target RPE 7-8, so pace the machine accordingly - scale cals to e.g. 10/7 if needed.

2-4rounds:

8-10 Db bench press
10 barbell good morning

8x
2min ON/2min OFF

BikeErg
⬇️
SkiErg
⬇️
Echo Bike
⬇️
Row
⬇️
➡️↗️⬆️

A)
8 x 15m Sled push

B)
4 x 10 Alternating forward lunge steps w/ barbell behind the neck

C)
4 x 10 Cyclist squat w/ barbell behind the neck

D)
4 x 12 Calf raise on plate w/ barbell behind the neck

For time:
40-30-20-10
KB Deadlift (w/ two hands, between legs)
Goblet squat
Russian KBS (swing to eye level)

Rx: 24 / 16. Break to manageable sets from early on.

TC: 18

For time with partner
Relay style (5/each)
10 rounds
10 Double KB DL @24/16kg
8 KB Push up
6/6 KB renegade row
Timecap: 12 mins

Rest 3 mins

For time with partner
Relay style (5/each)
10 rounds
8 Alt. Dead Snatch @24/16
6 Double Kb front squat @2x24/16kg
4 Double KB jerk

Timecap : 12 mins

Rest 3 mins

Amrap 5 mins
Relay style (20m/person)
Amrap meter KB Gun walk (Horn grip)
@24/16kg

5 sets:
3 Tempo Back Squats @55% 1RM Back Squat
- Tempo 33X1
- Rest 2-3min btw sets