Find heavyish (not all out)
OHS
2x3
3x2

A,
For time:
150 Wall Balls @9/6kg

Every time you break complete:
5 Bench Press@84/57kg

"Karen with a twist"

Goal: Break no more than 10 times
Start with the bench!

B,
For time:
18 Toes-to-bars
54 Double Unders
15 Toes-to-bars
45 Double Unders
12 Toes-to-bars
36 Double Unders
9 Toes-to-bars
27 Double Unders
6 Toes-to-bars
18 Double Unders
3 Toes-to-bars
9 Double Unders

Toes-to-bars- must be unbroken

Goal: Sub 8 min

4 rounds ft:
25 abmat sit ups
10m front rack walking lunges @20/15kg (säkki)
10 burpee over säkki
10m front rack walking lunges
10 hang power clean @2x22/14kg
rest 1min after round

tc: 19min

Easy pace & Moderate Weight 45 Minutes

Bike / Row 5 minutes
30 Sit-ups
30 Box Step Overs 24"/20"
10+10 Suitcase Deadlift w/KB
30 Shoulder Taps

SUPERHEAVY WEEK 11/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

MODIFIELD DEADBUG HIP FLEXOR HOLD with BANDED & 12x PULLOVER *plate, kuminauhan veto nilkassa/polvessa

5 COPENHAGEN RAISE + 20sec PLANK HOLD *penkillä/boxilla jalkaterän/polvi tuella, alempi jalka koukussa

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *bench grip
5 THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 OHS
2-3 SNATCH DROP
2-3 SNATCH BALANCE

2x 3-POSITION CLEAN *floor + below knee + hip
3+3 SPLIT JERK
2-3 POWER JERK
2-3 SQUAT JERK

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SNATCH BALANCE + OHS or
SNATCH PUSH PRESS + OHS
4[1+1]@90-94% sn-% pal 2min

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SNATCH
3-6x1@80% pal 2min

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CLEAN + SPLIT JERK
3-6[1+1]@80% pal 2min

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PANDA SNATCH PULL
3x3@83-87% sn-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

3 DIP / BENCH DIP, BW/+WEIGHT

10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä

6 SEAL ROW BENCH *sn-grip

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 - 15 Empty Barbell Curls
MIN 2 - :45 Box Prayer Stretch
MIN 3 - :45 Feet Elevated Glute Bridge-Ups

5 rounds for max reps of:

1 min Bench press 1x body weight
30s rest
1 min Strict pullups
30s rest
1 min Echo bike
2 min rest

Rinse and repeat 💃

Find your 1RM bench press in 20 minutes

IN TEAMS OF 2...
AMRAP x 16 MINUTES
12 Up-Downs
6 DB Renegade Rows @ your choice
*P1 completes a full round while P2 completes Cal Bike/Row/Ski. Then switch

• Renegade Row has push-up today: 1 Rep = Push-Up (knees?) + Row R + Row L

FINISHER
3 SETS
10/10 Single DB Upright Row
10/10 Single Arm Supported Bent Over Row
:45 Single DB Gun Hold (both hands hold DB at 90degs in front of body)
-Rest As Needed b/t Sets-