5 rounds:
1min Sorenson Hold
2min Rest

MODERATE-HEAVY WEEK 6/9

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WARM UP sama saliohjelman kanssa

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PUSH PRESS
4x2@85%, pp-%, rest between sets 2min

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FRONT SQUAT *one top set of
4@RPE9 (could do 1 more reps), then
3x4@-10%, rest between sets 3min *4@rpe9 -- target load of max ~86%

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

3-4 rounds:

6-8 CHIN UPS *vastaote / 12-16 cable LAT PULL DOWN *lapiokahva
8 WEIGHTED SQUAT JUMP *tanko niskassa

Rest as needed

A,
5 rounds for time of:
7 Squat Cleans @70/47kg
14 Kettlebell USA swings @24/16kg

Goal: Sub 10 min

B,
5 rounds for quality of:
1 Box Jump, 60/50cm
1 Box Jump, 75/60cm
1 Box Jump, 90/75cm
Sled Push, pick load, 30m
Rest 2 mins
Box Jump ladder has you setting up boxes consecutively. When you land from one you should be rebounding to the next height.

For time:

10 rope climb

SCALE UP --> LEGLESS

EMOM 10:
3 Power Cleans @61/43kg

3 Rounds :

5+5 One Arm Devils Press
7 Wallball Shots
8 RDL
1:30 Cardio

In teams of 2

AMRAP 35 mins

50 wall ball@9/6 kg
400m run / 500m row/ski
50 toes to bar
400m run / 500m row/ski
50 dumbbell snatch@22,5/15 kg

Goal: 3+ rounds

7 sets of Deadlift
Set 1: 5 @70%
Set 2: 4 @75%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 1 @90%
Set 6: 8 @70%
Set 7: 8 @75%
- Rest 2-3min btw sets

5 sets of 3 Hang Pause Power Snatches
Set 1: @55%
Set 2: @60%
Set 3: @55%
Set 4: @60%
Set 5: @65%
- Pause 2sec in receive
- Rest 2min btw sets