1) 10 DL
2) 10 PC
3) 10 FS
4) 10 STOH
5) 5 ttb+5 pullup
6) REST

50 kg barbell, Goal unbroken reps.

4 sets:
3 x (1 Power Snatch + 1 Hang Squat Snatch) @60%
- Rest as needed btw sets

9'AMRAP
3 dbl DB hang power clean @2x20/12.5kg
6 dbl DB thruster
9 hanging knee raises

Midline strength complex – 2 to 3 rounds

0:10 Hollow hold
Full roll (to the left) to hollow hold
0:05 Hollow hold
10 V-up snaps
0:05 Hollow hold
Full roll (to the right) to hollow hold
0:10 Hollow hold

– Rest as needed between rounds –

Snatch

A) From Blocks (Below knee)
E2MOM X4 (Start @65%)

• 1 Power Snatch + 2 Squat Snatch

B) From Blocks (Below knee)
E90SEC X4

• 1 PS + 1 Squat Snatch

C) From Blocks (Below knee)
EMOM X4-6
- 1 PS

D) Snatch Pull

• 3x1 @110-120% (1s pause below knee) *rest 2-3min

Back Squat

A) Build Up To Days Technical Heavy 4RM

B) 2x4 @85-90% From 4RM

*rest 3min between

pikku snäkki tähän väliin

Metcon

10min C2 Bike (PK)
Into,

6 Rounds:

• 15 Box Jump Over
• 15 WB
• 12 Cal Row

Into,

10min C2 Bike (PK)
Into,

6 Rounds:

• 5 Double KB Hang Clean
• 12m KB fr. Lunge
• 5 Double KB Stoh
• 12 Cal Row

KB’s @16kg

For 30 to 45-minutes @ steady pace

Active Recovery Circuit
4-minute Air bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
Sled rows
Sled chest presses
Sled face pulls
Sled pull throughs
Backwards drag
Forwards drag

10min amrap

7 burpee/push up
7 sit up
7 air squat/ohs

Teams of 2:
Buy in: Row 4000m
50 box over burpees 60cm
25 cleans 80kg
10 syncro wall walks
25 cleans 80kg
50 box over burpees 60cm
Buy out: 400 DU

Push & Pull

A) Strict Press

A1: Build up to days heavy 3RM

A2: 2x8 @85% from 3RM

B) Strict Pull Up

B1: Build up to days heavy 5RM

B2: 2x6 @90% from 5RM

Strength EMOM

EMOM 20:

1: 10-15 Ring Push Up
2: 8-10 SB Clean
3: 10-15 Ring Row (legs elevated)
4: 10-12 SB Squat
5: Easy Bike

Accessories

A) 3-4 Rounds For Quality:

• 15-20 GHD Banded Hip Ext.
• 45/45s Copenhagen Plank

B) 3-4x For Quality:

• 30/30s DB Side Plank
• 10/10 KB Side Bend
• 10 Strict T2B

LÄMMITTELY
2 kierrosta 50s./liike
1. Roikkuminen + lapavedot
2. Askelkyykky ylävartalon kierrolla
3. Käsien lähennys vk
4. Kyykky lp kanssa + kierto pään ympäri
5. Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus
6. Päinmakuulla olkapään kierrot

VOIMA
3 x 8 penkkipunnerrus tangolla

AMRAP 12min
6-8/jalka lähentäjä kylkimakuulla / kopenhagens plank
6-8/jalka simpukka seinällä
8/puoli pallof press
10 käänteinen vatsarutistus (jalkojen laskulla)