EMOM 20 (5 rounds):
1: 15/12cal Row
2: 15/12cal Ski
3: 15/12cal AB
4: Rest

30 min

1) 8 burpee box jump over
2) 5 bar MU
3) 10 alt. Db clusters 25717.5
4) rest

For time:

50/40 Calorie Ski

Directly into...

10 Rounds:

3 D-Ball To Shoulder 60/40kg
3 Bar Muscle Ups

TC 15

For time:

1-3-6-9-15-21 WallWalks
10-30-60-90-150-210 Double Unders

CAP 15

• Athletes should move at their maximal sustainable pace.
• In the later rounds. Relax the arms between every wall walk rep or every few reps to take the strain off the shoulders. Arms can lay flat on the ground overhead, not in push-ups position under the shoulders while you rest. Or, rest on the knees and shake out arms. -First step up the wall should be as high as we can reach. Doing a slight kick up can make these much easier on the arms.
• Relax the grip on the rope for the double unders and keep the hands low to help manage fatigue in the arms/shoulders.

WORKOUT 1

MEDIUM HEAVY WEEK 5/13

WARM UP n.15-20min SAMA

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SNATCH HIGH PULL + HIP SNATCH
1+1@up to 50% sn-% pal 1min

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SNATCH
2-3x1@55% pal 2min

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CLEAN HIGH PULL + HIP CLEAN + JERK
1+1+1@up to 50% jerk-% pal 1min

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CLEAN + JERK
2-3[1+1]@64% pal 2min

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BACK SQUAT
3@up to 93% pal 2min

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RDL *cl grip
3x3@60-70% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-30 WINDSHIELD WIPER
30sec PLANK w/ WEIGHT
8@weight 1-LEG GLUTE BRIDGE

60s on 60s off x8:
9 kipping knee raise / feet against the wall v-up
18 kb snatch
54 SU / 18 DU (scale the number of DUs to be roughly able to complete in 45s)

On the 3:00 x 5 Rounds :

70m Shuttle Sprints ( 7 x 10m )
60m Farmers Carry 2x32,5 / 2 x 22,5kg
15/12 Calories Echo

• If needed, reduce the distance/calories or time cap each interval at 2:30 to allow for reset between rounds.
• Score slowest round

10 rounds for time w/ partner:
19/15 cal row
19 wall ball (9 / 6)

Partners do rounds ygig. TC 18.

8 rounds for time w/ partner:
15/12 cal row
15 wall ball
Rest 30s

Partners do rounds ygig, round includes rest. TC 18.

Viikko 5:
Etukyykky
1x5x75%
1x4x80%
1x3x85%
1x2x90-95%
1x1x100%

Takakyykky
1x4x70%
1x4x75%
1x4x80%
1x4x85%

Viikko 6:
Lepo kyykyissä tai tosi kevyitä tekniikkasettejä