Do 5x8 (4+4) forward lunges. Bar in front rack.

EMOM 24 min:
1) 2-3 BMU
2) 12 cal BikeErg
3) 10 kipping pull-up
4) 12 cal SkiErg
5) 10 T2B
6) 12 cal RowErg
7) 6-8 kipping HSPU
8) rest

Week 4
1. Bench Press
4x4 @80%
1x max reps @80%

1. Back Rack Reverse Lunges
   4x6/6 @rpe 8,5-9

2. Accessory
   3 sets of
   A) 6-8 strict t2b/knee raise
   B) 8/8x bottom up press with KB @mod. Weight

STRENGTH

EMOM 12'
1: 10-12 Incline Push up
Rx+: 6-8 Strict Push up
2: 10-12 Feet Assisted Pull-up
Rx+: 5-6 Strict Pull-up
3: 15 Tuck-ups
Rx+: 15 V-ups

WOD

5 Rounds For Time:
10 Double KB Deadlifts @2x16/12kg
20m Farmer Carry
20m Walking Lunges @bw
20m Farmer Carry

Time cap: 10 min.

Rx+: 2x24/16kg

ACCESSORY

3 rounds of:
15/15 Banded Biceps Curls
15/15 Banded Triceps Extension

3 rounds
3-8 strict pull ups
5-10 strict hanging knee raises
– rest 2min between rounds

E3MOM x5
5 tempo bench press (31x1)
10 gorilla row

MODERATE-MAXIMAL WEEK 17/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side DEAD BUG with PLATE PULLOVER *pidä alaselkä koko liikkeen ajan lattiassa

10×/side CLAMSHELL SIDE PLANK HIP THRUST

5×/side GOBLET SQUAT to SIDE STEP SQUAT

20× FOREAM PLANK Alternating KNEE TAPS *pehmeä kontakti polvella lattiaan

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Dead Bug with Plate Pull Over

video: Clamshell Side Plank Hip Thrust 2:23

video: Goblet Squat To Side Step Squat

video: Foream Plank Alt Knee Taps

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@40%, pp-%, rest btw sets 2min

PUSH PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@80%...+...100+%, pp-%, rest 2-3min

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MUSCLE SNATCH + OHS + TALL SNATCH + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 3×1@70%, sn-%, rest 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2@barbell, rest 2min

CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 2×2× 1+1@70%, jerk-%, rest 2min

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SNATCH PULL
2@105%, 2×2@110%, sn-%, rest 2min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5+5× DB SQUAT JUMP + SQUAT JUMP *kyykkyhyppy ensin kuormalla ja heti perään ilman kuormaa

5× PRESSING SNATCH BALANCE with HANGING WEIGTH *barbell+banded

5×/side SINGLE LEG GOOD MORNING *barbell btn

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video: DB SQUAT JUMP

video: PRESSING SNATCH BALANCE

video: SINGLE LEG GOOD MORNING

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KEHONHUOLTOA!

Partner workout (You go, I go)

AMRAP 30:00
Buy in: 100/80 machine calories
-into-
4 rounds
100 double unders/ 150 single under
50 wall balls@9/6 kg
25 pull-ups kipping or jumping pull up
-into-
Max calories in remaining time
Score: calories completed in the last part.

Snatch

4 x 2 @ 70-80%, go every 1:30

Segment snatch + snatch

3 x 1+2 @ 65-75%, go every 1:30-2:00