OH.Squat 1x5 (65%) 5s.

3-4 rounds for quality:
1min Dead Hang
15-20 GHD Sit-ups
:20/:20 Copenhagen Hold
15-20 Reverse Hypers

EMOM 28 (4 rounds):
Min 1: 6 Shuttle Runs 7,5m
Min 2: 12 Burpees
Min 3: 6 TnG Snatches 43/29kg
Min 4: 12/10cal AB
Min 5: 6 TnG Clean & Jerks 43/29kg
Min 6: 12 Box Jumps 60/50cm
Min 7: Rest

EMOM 5:
1 BMU

EMOM 5:
20 DU + 1 BMU

EMOM 5:
10 Burpees + 1 BMU

• Focus on technic. Big and powerful hip drive.

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

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SNATCH
2-3x1@65% pal 2min

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

--

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

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

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VERTICAL JUMP
3x3 pal 2min

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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