Päivä 4

A.1) Muscle clean from power position + push press +front squat w/double bounce 4×4+4+4

B.1) Hang power clean (above knee )
3×50% 3×60% 3×65% 2×3×70%

C.1) Snatch high pull
3×70% 3×3×80%

D.1) Power jerk
3×60% 3×65% 2×3×70%

4×
E.1) Punnerrus ×10
E.2) Ghd back extension × 10-15
10 viikkoa 3×viikossa

AMRAP 4

27/21 Calorie Row
27 Burpees
27 CTB

Rest 4 minutes

AMRAP 4

21/15 Calorie Row
21 Burpees
21 TTB

Rest 4 minutes

AMRAP 4

15/9 Calorie Row
15 Burpees
15 Pull-ups

4 set of 3's Power Snatch

3 RFT:

10 Power Snatch 52,5/40kg
20 Box Jump Overs 24/20"
30 Wallballs 20/14p ( 10/9ft )

( 10 - 15 )

4 sets of 3 Power Clean

For time:
50 Burpee Box Jump Overs 60/50cm
E2MOM (incl. start): 50 DU

6 sets of 3-position Snatch

8 x 2 min ON/OFF

A.
15/12 Cal Row
6 Burpee Over Rower
- in the remaining time max cal Row

B.
15/12 Cal BikeErg
8 Wall balls
- in the remaining time max cal BikeErg

C.
12/8 Cal SkiErg
8 Bench Dips
- in the remaining time max cal Ski

D.
12/8 Cal Echo bike
6 x 7,5m Shuttle Run
- in the remaining time max cal Echo bike

2-3 rounds for quality:
10/10 1-arm Ring Rows L/R
10/10 Single Arm Windmills, light weight or a band L/R
15 Banded Y-presses
30 Behind The Back Wrist Curls, barbell only
10 Cat-Cows
1/1min Couch Stretch

 L/R

Weightlifting

A) Snatch

3 reps at 65% of 1RM
3 reps at 75% of 1RM
3+ reps at 85% of 1RM

B) 10 min E2MOM:

1 Snatch &
5-4-3-2-1 Overhead Squats
Within the first 2 minutes, perform 1 squat snatch followed by 5 OHS. Increase weight. In the next 2 minutes, perform 1 snatch + 4 OHS. Increase weight. Then, 1 snatch + 3 OHS, etc. Start with 50% of 1RM for snatch and increase by 10% each round to finish around 90%.

C) Clean & Jerk

3 reps at 65% of 1RM
3 reps at 75% of 1RM
3+ reps at 85% of 1RM

D) 10 min E2MOM:

1 Power Clean
1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.