Every 5 min x 8 rounds for consistency:
8 DB burpees
8 DB push presses
16 sit ups
250/200 m row

Shoulder press 5 RM, then 3x3 @ same weight

AMRAP 12:
9 Burpees to Target (6")
35 Double Unders

A,
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 70% 1RM
Power Clean & Jerk 1x2 at 70% 1RM
Power Clean & Jerk 1x2 at 70% 1RM

Complete sets every 1 min.

Bike or Row at a casual pace the remainder of each minute.

Scaled Version:
Adjust to lower weight if necessary

B,
5 rounds for quality of:
Farmer Carry, pick load, 30m
Double Kettlebell Front Rack Carry, pick load, 15m
Double Kettlebell Overhead Carry, pick load, 15m

Rest as needed between rounds. Athlete chooses loading.

Goal is unbroken each round.

C,
For quality:
10-8-6-4-2 reps of:
Tempo Goblet Squat, pick load
Tempo Ring Push-up

Tempo 3 secs up and down.

4 rounds of
- 500m row
- 500m ski

5 x 5 pull-up 1RIR

Weighted Reverse Lunge

4 x 14

Use Kettlebell or Dumbbells

Send Off 2:30

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Team of 2
Amrap 30min
20 hspu
4 rope climp
60 du
30 box jump overs

You go I go
Have fun✌🏼

EMOM 9
1. 8/8 Kb snatch @24/16kg
2. 12 box jump@60/50cm
3. 30 sec front plank

REST 3 mins

EMOM 9
1. 8/8 Kb front squat @24/16kg
2. 12 push up
3. 30 sec reverse plank

REST 3 mins

EMOM 9
1. 8/8 KB one arm pendlay row
2. 12 target burpee
3. 30 sec L-hang

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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weightlifting technique week