AMRAP 20:
21/17cal AB
14 Pull-ups
7 Burpee Box Jump Overs 80/60cm

AMRAP 20:
60m Skillmill Sled Push (6/5)
60m KB Farmers Carry 24/16kg
500m Ski
- Smooth movement! (light to moderate intensity)
- Every 100m Ski = 1 rep

8x
2min On/2min OFF

Buy in: 5x7,5m Shuttle Run
+
A) 10 Wall Balls + Max Cal Row
B) 10 DB Snatches + Max Cal Echo Bike
C) 10 KB Swings + Max Cal SkiErg
D) 10 Box Jump Overs + Max Cal BikeErg

Snatch High Pull + Snatch Pull + Hang Snatch ( Under Knee )

6 x ( 1 + 1 + 1 ) Build in

Go Every 2:00

High Hang Power Snatch + High Hang Squat Snatch

7 x ( 1 + 1 ) Keep Focus in PS Fast Pull & Keep Focus in SN Fast under bar.

Weights Moderate. Go Every 1:30

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
⬇️
➡️↗️⬆️