4 ROUNDS 30 sek on / 30 sek off
- banded kbs
- plank kb step-up
- reverse lunge to squat
- russian twist

AMRAP 12min
- Dual KB dead stop clean x 6
- Gorilla row x 12
- Front squat x 12
- Farmers walk 30 m
- Burpees x 6

TABATA 4min
- Heavy KB Swing

COOL DOWN
EMOM x 6 MINUTES
MIN 1 - :25/:25 Hip Flexor Stretch
MIN 2 - 12-16 Alt. KB Slides
MIN 3 - 10 Glute Bridge KB Pullover

"BikeErg Workouts Lactate Clearance"

3 Sets:
3 Min Moderate, Low Damper
1 Min Moderate, High Damper
5 Min Moderate
3 Min Moderate, High Damper
1 Min Moderate, Low Damper
*Rest 2 Min between sets.
Total 43min

Partner Wod

Buy in: 1600m Row

100 WallBalls
90 Deadlifts
80 Box Jumps
70 Sit-ups
60 Power Cleans
50 Medball Lunges
40 Push Press
30 T2b
20 OHS
10 Thruster

Cash out: 1600m Row

Tc 40min

Barbell: 50/35kg

WORKOUT 1

MODERATE HEAVY WEEK 10/13

WARM UP n.15-20min SAMA

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SNATCH from POWER POSITION
3x1@up to 50% sn-% pal 1min

--

SNATCH
2-3x1@65% pal 2min

---

CLEAN from POWER POSITION + JERK
3[1+1]@up to 50% jerk-% pal 1min

--

CLEAN + JERK
2-3[1+1]@74% pal 2min

---

BACK SQUAT + JERK SPRING
3[2+3]@70% pal 2-3min

---

VERTICAL JUMP
3x3 pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
10@HIP THRUST

Takakyykky 6x2 75-80%
Bulgarian splitti 2x7/jalka kantapää ylhäällä

Leuanveto 1 x max toistot
vipunostot taakse 3x8
ulkokierto kuminauha 3x8
ranskalainen punnerrus 3x12

32min EMOM (4 rounds)
1.min KB snatch alt.
2.min Goblet squat
3.min KB clean & jerk alt
4.min turkish get up (right)
5.min Turkish get up (left)
6.-7.min run 2min
8.min. rest

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch
5x every 2 min
@ 75%

Every 5 mins for 25 mins
First 2 rounds for time:
6 bob
5 dl
4 hpc
3 fs
2 thrusters
1 stoh
10 m overhead carry

LÄMMITTELY
1min /liike
• Askelkyykky taakse
• Ristikkäinen tuulimylly
• Etuketju - takaketju
• Kuminauha jousiampuja
• Lapapunerrus
• Käden alivienti ja avaus

EMOM 10
3-5 x leuanveto (valitse sopiva variaatio)

CIRCUIT
3 x 30/20
1. Pallo olan yli
2. Farmari kävely
3. Köydet kahden käden heilautus
4. Rengassoutu
5. Stepperin/boksin ylitys

merkkaa päivän tulokseksi leuanvetojen määrä