Amrap 10’

10 hspu
20 kb goblet squat @24/16 kg
30 russian swing
40 m front rack carry (20m/arm)

Rest 2’

Amrap 10’
40 Wall ball@9/6kg
30 sit up
20 pull up
10 burpee

Rest 2’

Amrap 10’

2-4-6-8….
One arm kb clean&jerk @24/16 (2/side,4/side,6/side…)
20 DU

A,
Block Clean & Jerk 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 2

Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Complete as many rounds as possible in 12 mins of:
1 Squat Clean, 93/65kg
3 Clean & Jerks, 93/65kg
5 Bar Muscle-ups
7 Box Jumps, 75/60cm

Goal: 4+ Rounds

C,
3 rounds for quality of:
10 Ring Walk Outs
10 Seated Barbell Good Mornings, pick load
20 Russian Twists
Rest as needed between rounds.

4x
2 front squat + 4 Back squat

Every 2min

• jätä varaa

Every 2min x6

1 snatch pull + 2 hang snatch

• aloita itsevarmasta

3 sets:
10 Weighted GHD Back Extensions, choose weight
5-10 Bumper Plate Around the World (each way)
10 Cossack Squats w/ thoracic rotation
10 Lu Raises

10 sets of Snatch Balance
Sets 1-5: 1 @65-70%
Sets 6-10: 1 @75-80%
- Rest as needed

Warm Up
Foam Rolling full body and some mobility work to get body and mindset ready

Metcon
Zone 1-2 training for 45-90 minutes of your choise:
voit ottaa kardiolaitteilla, ulkona reippaankävelyn&hölkyttely mixauksen,
pertsan hiihtoa/sauvakävelyä/uintia/pyöräilyä yms.

• 3-…-3 of:
BB Hang Squat Clean 3RM

Row: 10 x 1000m. Goal is to stay just under the anaerobic zone. 2 min rest between sets.

Progressio 1/2