5 rounds NOT for time:

400 m row
40 m sled push

Steady pace, not a sprint.

VX7A

HEAVY WEEK 4/4

WARM UP kesto yht. n.20min
2 rounds:

3 SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION

3 GOOD MORNING position 3x BENT OVER ROW underhand & 3x SHOULDER PRESS overhand with band

2x 3x ELBOW PLANK KNEE TO ELBOW &
3x LATERAL HIP TAPS

5x ONE LEG GLUTE BRIDGE with ROTATION + 10x TABLE BRIDGE

--

3x3 REVERSE SN PULL
3x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS
3x M S SN Blw Chst + M S HIP SN + M S SN
3x HIP SN + SN Abv Kn + SN Blw Kn + SN

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SNATCH (~20min)
4x1-2@83-88% pal 2min

--

CLEAN + SPLIT JERK (~20min)
4[1+1]@83-88 ty-% pal 2min

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FRONT SQUAT (~12min)
3@nousu ty aloitus rautaan pal 2min

--

SN HIGH PULL full foot
3x1@100-110% te-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8-12 REVERSE CURL, BB
6+6 SIDE LUNGE, KB/DB/BB
10+10 SPLIT JERK PALLOF PRESS, BAND

AMRAP in 20 minutes

7 Burpee Box Jump Overs (24/20 in)
7 Clean-and-Jerks (61/43kg)
7 Toes-to-Bars
7 American Kettlebell Swings (32/24 kg)
7 Plyo Push-Ups

For time

30 Bar muscle up

3 rounds for quality of:
30 Skillmill Sled Push (damper 9/8)
8 Glute Ham Raises
20 Banded GM
8 Glute Ham Raises
- Rest as needed btw rounds

Maastaveto 3x1x70%

Stoppiveto 2x2x50%

Sivutaivutukset 2x20 / puoli

Bodybuilding

5x
15/12 Calories row
10+10 1-legged deadlifts
10+10 1-Arm kneeling shoulder press
10+10 Reverse lunges
6-10 Chin-ups
6+6 1-Arm OHS
10 Feet on rower knee tucks

Snatch skill practice
- Korostetun pitkä veto snatch pull:ssa

Core:
3x
1:00 min plank
15m+15m 1-Arm suitcase carry

🎵🎶💎🎶🎵

Nousu Games laji 4

Chipper for time
10 turkish get up
20 burpee to target
30 pull ups (scale: 60 ring row)
40 alt. db hang clean & jerk
50 double unders (scale: 150 single unders)
60m one hand owerhead walking lunges

target: 16min or less

db weight:
rx: 22.5/15kg
fitness: 18/12kg
scaled: 16/10 or less

1 x 5

Day 1: 80%
Day 2: 82,5%
Day 3: 85%

Percentage from 1RM