3 rounds for quality
20s. wall facing chair hold
10 shaping drill
20s. HS step to plate

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6 x 30 sec HS hold
(3 facing wall/3 back to wall)
-- then --
50 shoulder taps
-- then --
4 x 25 Hollow + Arch Rock
-- then --
Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs
* Repeat above sequence 5 times before coming off box. Perform 3 sets.
** Stack hips over shoulders & shoulders over hands when walk hands in.
finish off with

40m seal walk

Back squat
3 reps @75%
2 reps @80%
2 x 2 reps @85%

MODERATE WEEK 4/15

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WARM UP SAMA

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SNATCH + SNATCH BALANCE + OHS tai
SNATCH + SNATCH PUSH PRESS + OHS
2[1+3+3]@50-60% sn-% pal 2min

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SNATCH BALANCE + OHS tai
SNATCH PUSH PRESS + OHS
4[3+3]@70% sn-% pal 2min

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LUNGE
5[5+5]@56-60 jerk-% pal 3min

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DEAD BACK SQUAT (~90° - ~80°)
8x1@60% *rest for 30 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

16 GHD ANTI-ROTATION RUSSIAN TWIST
8+8@up to 24% sp-% HALF KNEELING ARNOLD PRESS w/ DB
15-25 1-ARM TRICEPS PUSHDOWN, BANDED

Päivä 19

A.1) Muscle snatch + snatch balance 5×2+1

B.1) Hang power snatch below knee
50%/3 60%/3 65%/2 70%/3×2

C.1) Snatch high pull
80%/3 85%/3×2

D.1) Front squat +box jump
60%/3 70%/3 80%/3 85%/3 90%/2 85%/3

E.1) Press 4×3

E2MOM 4
2 back squats (70%)

6 Rounds :

3 minutes on
2 minutes off

• The goal here should be complete the same number of calories ( or more ) each interval.
• Athletes should aim to hold 80 rpm's or above for each interval.

AMRAP15:
4 T2B
6 push up
20 DU

60s Pass Trough
30s+30s Around Worlds
60s+60s Lat Stretch
1000m Ski

AMRAP 12

Buy-in: Bike Erg 100/80 Calories

...Remaining Time AMRAP

15 American Swing 24/16kg
10 Goblet Squat 24/16kg
5 Strict Pull-ups

Tempo Front Squat. 1-2 Sec pause on bottom each rep.

5-5-5-3-3-3

Go Every 3:00