3 rounds :

20s Belly to wall HS Hold
20 Single Unders
15 Banded Lat Pull Down ( Each )
10 Box Step Ups
10 KB Swing

E90s x12:
4 x 3-2-1 Squat snatch

AMRAP 5

2000m Bike Erg + Max Meter Row

Rest 2 minutes

AMRAP 5

1500m Bike Erg + Max Meter Row

Rest 2 minutes

AMRAP 5

1000m Bike Erg + Max Meter Row

Rest 2 minutes

AMRAP 5

500m Bike Erg + Max Meter Row

WORKOUT 1

MODERATE HEAVY WEEK 12/13

WARM UP n.15-20min SAMA

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HIP SNATCH + SNATCH BALANCE + OHS
2+2+2@up to 50% sn-% pal 1min

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BACK SQUAT + JERK SPRING
3[2+3]@80% pal 2-3min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 REVERSE CRUNCH
6@BB+weigth GOOD MORNING
10@BB BENT OVER ROW *vastaote

AMRAP 9, With Partner

15 Shoulder Press 20/15g
15 Kettlebell Swing 24/16k

Full round then Change.

ACCESSORY:
2 rounds of 45s ON, 15s OFF
1) Chinese plank
2) y-nostot boxilla
3) sivulankkipito, O
4) sivulankkipito, V

3 rounds ft:
10x10m burpee shuttle run
15 power clean @65/45kg
12 climb over high box
- 2min rest between rounds

Bench press 12-10-8-8 reps

Every 4 min x 10 sets:
8 T2B
10 single DB hang clean and jerks 35/25 lb
14/12 cal row

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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Clean & Jerk
8 x every 90s.
1 rep
- start at 80% and built up trough out the sets
- no fails
- heavy focus on having the best form you can on every rep