3min on - 1min off x6: In groups of 3 - YGIG:
3-9 wall walk
45 slam ball
90 s.a. db stoh
180 SU / 90 DU
90 alt. db snatch
45 no-jump burpee

Continue each interval where you left off in the previous one.

For Time
60 Wallball
30 Handstand Push Ups Or Shoulder Presses @7/10 rpe
*Timecap 8 min

MODERATE HEAVY WEEK 8/15

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WARM UP SAMA

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SNATCH BALANCE + OHS or
SNATCH PUSH PRESS + OHS
4[2+1]@82-87% sn-% pal 2min

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SNATCH + SNATCH BELOW KNEE
4[1+2]@82-87% pal 2min

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LUNGE
4[5+5]@68-77 jerk-% pal 3min

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DEAD BACK SQUAT (~90° - ~80°)
7x1@70% *rest for 60 sec between reps

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ACCESSORY EXERCISES SAMA

For quality 2 rounds of
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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15 Min EMOM
2 Full Snatch
*No prescribed weight
Score = Total weight moved
15x2=30, 30x100=3000kg
*If failed rep, round does not count

MODERATE HEAVY WEEK 8/15

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WARM UP SAMA

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CLEAN + CLEAN BELOW KNEE + SPLIT JERK
4[1+1+2]@74-78% jerk-% pal 2min

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FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@74% pal 3-4min

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BLOCK / RACK PINS DEADLIFT below knee
3x2-3@115% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
9x1@70% *rest for 60 sec between reps

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ACCESSORY EXERCISES SAMA

Tempaus nivusilta
4-5 x 2 @ 70-80%

Tempausveto + tempaus polven päältä + tempaus polven alta
4-5 x 1+1+1 @70-75%

Snatch balance + ohs
4x 3+3 @ kohtalainen paino

9 Min AMRAP
50 Double Unders
6 alt. devils press
@ 25/27.5kg

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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4x 6 reps with 4 s. pause at bottom
@ 65% rest as needed

Päivä 6

A.1) Muscle snatch+Drop snatch +ohs
4×2+2+2

B.1)Back squat
3×8 @64%

D.1) Tempo snatch+ohs w/5.sec pause atg(5.sec tepmo from floor)
6×1+2 @65%

E.1) Db z-press
4×8 building weight

5×
F.1) Push up w/5.sec eccentric
×5

F.2) Side plank+hollow hold
1. 30.sec right Side
2. 20.sec hollow hold
3. 30.sec Left Side
4. 20.sec hollow hold

AMRAP 11

1 shoulder press
1 front Squat
1 Calories Bike

......
Add one rep each after round.