Snatch

A) E2MOM Untill Days Technical Heavy

• Squat Snatch

B) 1min On/2min Off X4

1st Round: AMRAP Snatch @90% From days max
2nd: 85%
3rd: 80%
4th: 75%

Squat Proge
Ens viikolla testiviikko

Back Squat

• 4x1 @90-93% (jätä vielä varoja)

*rest 3min between

Front Squat

• 3x3 @80%

*rest 3min between

T2B

E30SEC X15

Rounds 1-10:
- 5-7 T2B (valitse toistomäärä ja pidä samana)

Rounds 11-15:
- 8 V-Up

E2:30 x 10, alt. A/B

A: 12 bench press + 12-15 goblet squat
B: 12 dual kb deadlift + 12-14 gorilla row

Partner Workout

Every 10 mins x 3 sets
A)
YG,IG
Complete :
30-20-10
Cal row
Box jump @60/50cm
T2b
Remaining time is rest!

B)
RELAY style ( Full round Then switch)
Complete 6 rounds of
24 Double under / 72 Single under
12 DB Deadlift @2x15/10kg
9 DB Hang Power Clean
6 DB STOH
Remaining time is rest

C)
Every 2 mins x 5 sets
5 Synchro burpee
10 Snychro DB Hang Snatch alt. @22,5/15kg (5/5)
20 Synchro air squat

Zone 1:
-Sandbag Zercher Lunge 15m
-Sandbag row x 10
-Sandbag Lunge 15m
-rest 30s

Zone 2:
-30s sprint (incline 6-10%)
-45s Walk (incline 6-10%)

Zone 3:
-Row 1km-1.5km
-Rest for remaining time

Zone 4:
-Airbike 400m
-Sled Push sprint 12,5m
-WB x 10
-Rest 30s

Zone 5:
-Back Squat with triple pulse x 5
-Copenhagen plank with powell Arm x 5 (plate or without)
-Rest 30s

-1 round
-7min work/40s rest

Week2
A) Strict Press
5x5 @70%
- last set AMRAP

B) Upper body accessory

3x
20/20s SA Bottom-up KB hold
15 Prone Y-raise

C) Single leg work
3 sets
20/20s Single leg Glute Bridge hold
8/8 Single KB Lateral Lunges (ipsilateral)

Lämmittelysarjojen jälkeen raaka rinnalleveto 3x 5 toistoa.

Deadlift

E3MOM X6

• 2 DL

• Nosta painoo joka setti, vikat kaks sais olla oikeesti raskaita

Posterior Strength

A) 4 Rounds For Quality:

• 30-45s SB Bearhug Walk
• 10/10 KB Side Bend
• 10-15 Hamstring Slider Curl

B) 3x Superset:

• 8-12 Bent Over Barbell Row
• 10-15 Banded Lat Pull Down

Basic Conditioning

45-60min Z2:

• 5min C2 Bike
• 5min Row
• 5min Ski

AMRAP 7

2-4-6-8-10..etc
Deadlift 70/50kg
10 Jumps Over Barbell

Partner workout

AMRAP 9 mins
6 Dumbell Hang Cluster @2x22,5/15kg each person
12 T2B
18 cal row

REST 3 mins

AMRAP 9 mins
6 DB Front Rack Lunges each side (3/3) @2x22,5/15kg each person
12 DB Push up
18 cal row

AMRAP 9 mins
6 DB Cl&Jerk @2x22,5/15kg each person
12 box jump @60/50cm
18 cal row

Dumbell work is same amount for each partner, everything else is split as desired!

Trainind day 2
1) 5x10 reps seated alternating single-leg raises
-Leaning back will make the movement easier, and leaning forward over your thighs will make this more challenging.
-Lift the leg off the ground a few inches.

2) 5x5 reps kipping knee raises
-Add the kip swing to the hanging knee raise. Still focusing on kipping from the shoulders. As you press down against the bar, lean back, and bring your knees above your hips.

3) 5x10 reps GHD hip extensions

4) 3x15 reps banded lat pull-downs