Farmer Carry:
10 Minutes x Max 60m carries, AHAP
+
Rest 2 min
+
Sledpull or Push:
10 Minutes x Max 30m, AHAP

Snatch: 10 x 3 Reps, Rest 90s.
- Build in weight or stay one weight for all sets.

Front squat 1rm
+
12min emom
1: Amrap front squats 70/50kg
2: Dual kb front rack hold 45sec AHAP
3: Amrap KTE
4: Rest

DELOAD week

Row technique

Power Snatch drill

100 DB(KB) Snatch for time

"With a Running Clock for Time

From 0:00-6:00, AMRAP of:

2 Alternating Kettlebell Snatches (24/16 kg)

4 Burpees

4 Alternating Kettlebell Snatches (24/16 kg)

4 Burpees

Continue with this pattern, adding 2 Kettlebell Snatches each round.

Rest 2 minutes

Perform until complete:

2 Alternating Kettlebell Snatches (24/16 kg)

4 Burpees

Start with the final count of Alternating Kettlebell Snatches from the first 6-minute AMRAP, decreasing by 2 Alternating Kettlebell Snatches until back to 0

"

3min amrap @40/30kg
9 DL
6 Hang power clean
3 Push jerk
3min rest
3min amrap @50/35kg
9 DL
6 Hang power clean
3 Push jerk
3min rest
3min amrap @60/40kg
9 DL
6 Hang power clean
3 Push jerk
3min rest
3min amrap @70/45kg
9 DL
6 Hang power clean
3 Push jerk

• 45s. Row/Bike - Qoblet squats
• 45s. Row/Bike - KB swings

• 45s. Row/Bike - Reverse Lunge w/ press

• 2 rds:
  5-8 Push jerks
  5-8 Deadlifts
  5-8 Wallballs

• Mobility...

• Work on: Shoulders press

A,
Back Squat
1-1-1-1-1
Goal is set a max weight with great form!

B,
AMRAP 12 min
3 Squat Clean 84/60kg
6 Bar Facing Burpee
9 Wall Ball 9/6kg
Goal: 8+ Rounds

C,
Accessory
Take 20-30 min to work on a sustained effort of the monostructural movement of your choice. Run, bike, row, or even jump rope! Don't mix it up . If you're feeling extra adventerous, get out on an actual bike!

”The crippler”
30 back squat @100/70kg
1,6km run

30 Power Cleans  (80/50kg)
1.6km Run / Row / Bike: 3.2km
100 Toes to bar

(Time cap: 30min.)

• Ohjeistus:
• Tangon tulisi olla keskiraskas (n.65-75%)
• Juokse 4x400m.
• Skaalaa t2b jalkojen nostoihin/Sit uppeihin.
• Skaalaa kuormaa/toistoja/matkaa tarvittaessa.