2-3rounds:

10 Db bench press
10+10 Db row
20 banded pull apart

Rx´d

EMOM x10
1) row 15/12cal
2) 3-6 bmu

rest 3min

EMOM x10
1) echo 15/12cal
2) 8-16 hspu

Scaled

EMOM x10
1) row 15/12cal
2) 5-10 pull up

rest 3min
EMOM x10
1) echo 15/12cal
2) 5-10 push up

5x 2 hang snatch + 1 snatch balance + 1 OHS ( 5s pause )
( fast, not too heavy)

3-4 rounds:
10 KB Bottom Up Presses L+R
10 Lu Raises
10 Banded Front Raise Pull Aparts
5 Prone Swimmers
5 KB Windmills L+R (Light weight, focus on control)
- Rest as needed.

EMOM 10:
- 20 DU + 10 Push-ups

4 sets of 5 Thrusters
- Rest 2min btw sets
- Go by feel

3 rounds of 12 front squats

WARM-UP


Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 5-8 Squat snatches
3) 5-8 Squat cleans
4) 5-8 Jerks with pause @ catch

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SNATCH


In 15:00 minutes, build up to max weight in a complex of (Snatch pull + Snatch) in 15:00 minutes.

Then 3 x (1+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + Jerk)

Then 3 x (1+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 12 (hard)

Barbell forward raise,
4 x 10 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING



4 Rounds for time:
20/15 Calories Echo bike
10 Sandbag cleans
30m Sandbag bearhug carry

Light Cardio

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

DELOAD-MODERATE WEEK 4/9

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WARM UP sama saliohjelman kanssa

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MUSCLE SNATCH + HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS
4-5[2+2+2+2]@up to 50-55% sn-%, rest between sets 2min

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BLOCK HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH *barbell from power position
3-4[1+2]@up to 65-70% sn-%, rest between sets 2min

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SNATCH PUSH PRESS + OHS
2-3[1+2]@80-85% sn-%, rest between sets 2min

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SNATCH DEADLIFT
2x4@100% sn-%, rest between sets 2min

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CLEAN PULL from Above Knee *full foot + TRAP PULL
2-3[4+2]@85% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 BACK EXTENSION
12 KNEELING SQUAT
10-12 LOW BOX JUMP

Rest as needed