Squat Snatch Ladder

For time:

10 x 55%
8 x 63%
6 x 72%
4 x 80%
2 x 88%

TC 13

Both AMRAPs with Partner
AMRAP 13:00
30 Calorie Row
100 Double Unders
30 Wall balls @20/14

Rest 3:00

AMRAP 13:00
30 Hang Power Cleans @60/42.5kg
100 Double Unders
30Calorie Row

*One person works. Split as desired.

Front squat 3 RM, then 3x3 @ 90%

Viikko 17 (3/4)
Maanantai
Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 Muscle clean + 3 tall clean + 3 thrusters + 2 push jerk + 2 split jerk (pause on split catch 2 s)
rest 30-45 sec bwn rounds

Weightlifting
Clean Pull to hold + Hang clean + Clean + Jerk
1+1+1+2 reps x 3 reps @40-50%
Clean Pull + Clean + Jerk (pause on catch 2s)
1+1+1 x 3 sets @60-75%
Clean Jerk
2x1 @80% , rest 20s bwn
2x1 @83%, rest 30s bwn
2x1 @85%, rest 40s bwn
2x1 @88%, rest 60s bwn

Strenght
Pause Back Squat 5x2 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.essing.
GO every 2-3 minutes for new set.

Accessory Work
3 sets
12-16 LATERAL weighted box step overs 2x dumbbells 50/60cm (ELI MENNÄÄN SIVUTTAIN, JOS VIIME VIIKOLLA MENIT JO, EI SE MITÄÄN :D)
rest 1 min
5-7 strict tbb / knees to elbows straight to 8-14 kip ttb / k2e
rest 2-3 min

Cool down
2-3 min light air bike
:30-45 Hip flexor strech R/L
:30-45 pigeon pose strech
1 min prayer pose

-10 T2B
-15 US KBS (kettlebell swing) 24/16kg
-10 GHD-sit ups
-100m skillmill run

5 rounds for time:
15 Bench Presses (BW)
15 Ring Dips
15 Double DB Hang Power Cleans 20/15kg
15 WB 9/6kg
- Rest 2min btw rounds

7 Min AMRAP

4 DBL KB Clean & jerk
3 HSPU
8 DBL KB Clean & jerk
6 HSPU
12 DBL KB Clean & jerk
9 HSPU
etc..
@24/16kg

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 rounds:
20 reverse lunges + 1:00 Plank + 30s Wall Sit
2 Minute Frog

30 Light DB seated Press
30 Banded GM

ACCESSORY/ABS

AMRAP 3
max hollow rocks

HOLLOW ROCK:

5 rounds for time:
15 GHD Sit-ups
30 DU
10 HSPU
3 Rope Climbs 4m
1 BMU