30min EMOM
1) Monostructual
2) Alternating A&B
A: 5+5 DB Squat Snatch + rebound BxJ the remaining time
B: D-ball over Yoke (chest heigth) ”I Go You Go”

Back Squat

12×5
“2min
*aloita kevyehköstä ja lisäile kun tuntuu hyvälle

21 Min AMRAP
500m row
30 Air Squats
15 Push Ups
5 Rope Climbs (if you have high rope do 3)
- use the conversion chart if rowing isn't possible or you want to use another erg.

AMRAP 6 min.
2–4-6-8-10-…
devil’s press@2x22.5/15 kg
5 box jump over after each set

-rest 3 min.-

AMRAP 6 min.
3-6-9-12-15-…
dumbbell thruster
5 burpee over dumbbells after each set

-rest 3 min.-

AMRAP 6 min.
2-4-6-8-10-…
box jump over
5 devil’s press after each set

-rest 3 min.-

AMRAP 6 min.
3-6-9-12-15-…
burpee over dumbbells
5 dumbbell thruster after each set

3x
10/10 single arm russian swing
20 am swing
5/5 press
3x
10/10 front rack squat
20 deadlift
5/5 single leg deadlift
3x
10/10 side bend
20 pull through
5/5 row

RKC 5 Minute Snatch Test
100 reps
Tc: 5 mins

Men under 68 bw @20
Men 68-100 bw @24
Men 100+ bw @28
Women under 59 bw @12
Women up to 59 bw @16

A,
WEEK 7
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x5+ at 85% 1RM

Rest as needed between sets.

Percentages based off of 5kg increase of 90% from weeks 4-6.

B,
For 4 cycles:
AMRAP in 3 mins of:
12 Wall Balls @9/6kg
4 Clean & Jerks@70/47kg

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

C,
3 rounds for quality of:
10 L/10 R Crossbody Dumbbell Muscle Snatches, pick load
Banded Plank Hold, 45 secs
10 Plate External Rotations, pick load

6 sets of 1 Push Jerk + 1 Split Jerk
Sets 1-4: 70%
Sets 5-6: 75%

Rest 2-3min btw sets

3 rounds for quality:
10/10 SA DB S2OH 20/15kg
Rest :45
10/10 SA DB OH Lunges (in place) 20/15kg
Rest :45
10/10 SA DB Squat Snatches 20/15

Rest 2:30-3min btw rounds.

Goal:
The goal here is to work on movement efficiency and technique with the dumbbell. Try to stay unbroken on the 10 reps for each arm throughout. If you need to use different weights for each movements to stay unbroken, that's fine.

3 rounds

10 box step ups
10 Straight Leg Sit Ups
10 Kb Swing

3 rounds

8 Kb Swing
300m row
4 Strict Pull Ups
10 Straight arm Burpees