OMATOIMI LÄMPPÄ

Amrap 1:
1. Run 300m
2. Row 300m

Amrap 2:
1. Ski 250m
2. Leg raise 10
3. Bicycle Crunch 15

Amrap 3:
1. Sled Pull 15m
2. Assault Bike

Amrap 4:
1. Renegade push up 10
2. Ball over shoulder 10
3. Sit up 10

Amrap 5:
1. Wall Ball (max 100)

2 Rounds (50min):
Work: 4,25min
Rest: 0,75min
RPE 7-8

Bulgarian split squat DB 3x 9+9

SNATCH

Warm up:
3 min Row
30sec easy
20sec moderate
10sec hard

Shoulder & Hip mobility (10min)
T-rotation
Kazak squats
Rubber band passthrough and pull apart.
Samson

Barbell warmup & Technique (15min)
DL & shrug
Muscle snatch
Snatch balance

Pull & receive
Drop & receive from high shrug position

Emom 6min @30-45% (Snatch 1RM)
3 Muscle Snatch
2 Hang squat Snatch
1 Ohs w/ 10sec hold

E2mom 12min @ 50-65%
1 Hang Power Snatch
Regrip
1 Hang Squat Snatch
1 OHS

Hang snatch@70%->
In 20min find heaviest weight of:
1 Hang Snatch

Use most effective hang snatch of your choice.

power clean + squat clean + split jerk
5x1 @moderate weight

7'AMRAP
1 man maker

3 clean & jerk

4 sets:
6 Romanian Deadlifts @50-55% 1RM Deadlift
- Rest 2min btw sets

For time:
5-4-3-2-1
Rope Climbs 4m
100-80-60-40-20
DU

DEFICIT DEADLIFT

5x3
Every 90s

jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

10 kierrosta:
1.min X cal hiihto
2.min X cal pyörä
3.min X cal soutu
4.min lepo

AMRAP 12:

5 Ring row
20 Db over jump
5 2db front squats
20 Db over jump

(17,5/12,5)