3 rounds, 4 mins each, for max reps of:
500/400m Row
15 Burpee Box Jump Overs 60/50cm
max reps in remaining time Power Cleans @70/50kg

Rest 2 mins between each round.

4 sets of 5 Front Squats
Set 1: @60%
Set 2: @70%
Set 3: @75%
Set 4: @75%
- Rest 2min btw sets

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

---

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

🎵🎶💎🎶🎵