3x1@max

Maastaveto 5x8@70-77%

Lantionnosto 4x8@mahdollisimman raskas

Raakarive + raakatyöntö

6x(2+2)@70%-

Vatsat 150kpl

On The 3:00 x 5 Sets:

Set 1: Row 500m @ Damber 10

Set 2: Row 500m @ Damber 8

Set 3: Row 500m @ Damber 6

Set 4: Row 500m @ Damber 4

Set 5 : Row 500m @ Damber 2

• Score total work time

3 rounds for quality:
12 Bench Supported DB Pull Overs
10/10 SA DB Bent Over Rows
10/10 SA DB Hammer Curls
- Athlete choice on load
- Rest as needed btw rounds.

5 rounds:
10 DB Bench Presses 25/17,5kg
5 Sandbag Ground To Shoulder 60/40kg (CFG standard)
15 GHD Sit-ups

5 Rounds For time:

18/15 Calorie Echo Bike
25 Unbroken Wallballs 20/14p ( 10/9ft. )

• Bike must be completed under 60 seconds.

• Add 1 Wallball for every second over.

• Athletes can rest as needed between the bike and wallballs in order to get the tasks done with challenges presented.

TC 18

For time:

800m Row
80 GHDSU
500m Row
50 push-ups
300m Row
30 Toes To Bar

TC 18

WORKOUT 2

MODERATE HEAVY WEEK 12/13

WARM UP n.15-20min SAMA

---

TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

--

SNATCH
1@up to 100% pal 2min

---

TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

--

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

---

FRONT SQUAT + JERK DRIVE
3[2+3]@70% fs-% pal 2min

---

CLEAN PULL
4x1@85-90% jerk-% pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

10-15@weight WINDMILL
10@weight REAR DELT FLY
10@weight BACK RAISE

3 Rounds :

400m Row
10 Straight Leg Sit-ups
20/15 Cal Echo
10 Push-ups

Päivä 7

A.1) Muscle snatch from below knee (No contact)+snatch balance +ohs 5×4+4+4

B.1) Power snatch
3×50% 3×60% 3×65% 2×2×70%

C.1) Clean & jerk (squat clean)
3+2×60% 3+2×70% 2+1×75% 2+1×2×80%

D.1) Snatch high pull
4×3×80%

E.1) Front squat
4×60% 4×70% 3×75% 2×3×80%
E.2) Jumping lunges 5×10