AMRAP10 w/ Partner:
a) 15 neutral grip db push up / elevated push up
5+5 s.a. db push jerk
5 double db devil's press
b) 12/9 cal row - rest remaining time

Rx:
Db: 2x22,5 / 2x15
Push up: Yksi abmat käsipainojen välissä -> rintakehä käy käsipainojen tasolla. Advanced ilman abmattia -> pieni deficit.

Huomioita: Punnerrukset käsipainot grippeinä. Valitse variaatio, jolla pystyt tekemään freshinä toistot max. 2 osassa.

Snatch pull + Snatch

8 to 10 x 1+1 @ 75-80%, Go EMOM

Start counting your sets @75%1RM snatch and then build up within the percentage range if moving well
– Focus on keeping an upright trunk on during the snatch pulls (don’t let the butt raise faster than shoulders), keep the bar close and extend UP (not forward) at the top to keep the bar close to your body.
– Excellent repetitions in the snatch pull will carry over to the full snatch

8 rounds for time w/ partner, YGIG for rounds:
8-12 push up / elevated push up
4+4 s.a. db push jerk
4 s.a db devil's press

TC: 10min

Tavoiteaika: ~60s / kierros.
Treenin flow: Toinen pari aloittaa ja tekee koko kierroksen toisen levätessä, sitten vaihdetaan paikkaa jne. Yhteensä 4 kierrosta työtä / hlö.

3 sets:
12 Alt. KB Clean & Jerks 24/16kg
24 DU
12 Alt. KB Snatches 24/16kg
24 DU
- Rest 1min btw sets

Snatch

Vk33
A) EMOM5 ”primer”
3 reps of 4 sec power snatch

*tempo 1-4 from shin to hip
*focus on keeping the shoulders over the bar till the bar reaches the hip extension to get the bar moving vertically

B)
E2minX6
3 power snatch
*no tng

C)
Bb accessory: core & shoulders
3 rounds of;
5 sunrises (bb sit up)
5 seated muscle snatch
5 seated btn strict press

*empty bb
*rest as needed

For time w/ Partner - YGIG, divide anyhow:
30-20-10 jumping split squat / step back lunge (1 leg = 1 rep)
30-20-10 sit up
- rest 30-20-10s after a round

TC: 8min

Treenin flow: kierrosten väliset levot lyhenevät toistojen vähetessä eli 30-kierroksen jälkeen 30s lepo, 20 toiston kierroksen jälkeen 20s lepo jne.

A,
00:00-10:00
Every 1 min for 10 mins do:
1 Power Clean & Jerk, 80% 1RM
30 Double Unders

11:00-20:00
Every 1 min for 10 mins do:
1 Power Clean & Jerk, 80% 1RM
10 Push-ups

21:00-30:00
Every 1 min for 10 mins do:
1 Power Clean & Jerk, 80% 1RM
15 AbMat Sit-ups

Goal
Complete at a conversational pace and work on continuous movement the entire 30 min

B,
4 rounds for quality of:
Banded Single Arm Suitcase Carry, pick load, L 15m /R 15m
Banded Plank Hold, 45 secs

20s on / 10s off for 4 rds:
a) goblet / air squat
b) alt. db hang clean
c) DU / SU

4 Intervals

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Shoulder to overheads @ 83/61kg
3-6-9-etc. Toes-to-bars

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Squat cleans @ 83/61kg
2-4-6-etc. Bar-facing burpees

– Rest 2:00 between intervals –

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. The target should be to avoid any unnecessary breaks, keeping the work unbroken as much as possible on A1, and steady, fast singles on A2. With only 2-minutes of rest between AMRAPs, you need to pace these appropriately to be consistent on your effort and score each time
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.
Intent. The running mixed focused conditioning sessions will build your engine and specifically improve your running in workouts.

Alternate A1/A2

A1. Deadlift – 5 x 3 @ 75+%, Rest 1:30 before A2
A2. Strict press, Rest 2:00 before A1
3 x 6 @ 78+%
1 x 6+ @ same weight as last set