3x
6-10 deadlift with stop
6-12 barbell reverse lunges
6 snatch

5 rounds for time:

12/10 cal bike
12 wallball 10/6kg
12 plate overhead walking lunges 20/15kg
12/10 cal row
12/6 pull-up

4 Rounds
10 big plate deadlifts (50lb plates)
10 KB BR Squat (55lbs)
5 Push press (95lbs), + 1 rep each round)
10 Bicep curls
15 Core movement (sit up, scissors, plank knee to elbow, ab slider)

A,
Week 5

Block Clean & Jerk : 2-2-2-2-2

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

B,
For time:
50 Alternating Dumbbell Snatches@22,5/15kg
Run, 400 m
35 Alternating Dumbbell Snatches
Run, 400 m
20 Alternating Dumbbell Snatches
Run, 400 m

Goal: sub 16 mins

C,
3 rounds for quality of:
20 Hollow Rocks
Bird Dog, L 30 secs/R 30 secs
5 Wall Planks
10 Hip Extensions

For time
100 du
25 hspu
80 du
20 hspu
60 du
15 hspu
40 du
10 hspu
20 du
5 hspu

12 deadlift
9 overhead squat
6 hang power snatch
Barbell 50kg

Find maxreps 95 kg

Power clean from blocks

A,
Hang Snatch 2-2-2-2-2

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

B,
"Bell"
3 rounds for time of:
21 Deadlifts 84/55kg
15 Pull-ups
9 Front Squats 84/55kg
Goal: sub 12 mins

C,
Complete as many rounds as possible in 8 mins of:
Double Kettlebell Overhead Carry, pick load,15m
10 L/10 R Kettlebell Figure 8s, pick load
15 Band Pull Aparts
10 Banded AbMat Sit-ups

Complete at an easy pace. Focus on quality of movement rather than rounds completed.

Lämmittely:

5min peruslämmittely laitteella (pyörä/soutu/juoksumatto)

3 kierrosta:

• 5 mittarimato
• 10 punnerrus
• 10 rengassoutu
• 20s roikunta tangossa

Treeni:

3-4 kierrosta. Tee liikkeet liikepareittain suht lyhyellä palautuksella 15-20s max ja lepää tarvittava määrä liikeparien välillä.

A: 10-15 dippiä (jos liian helppo, tee renkailla tai ota käsipaino jalkojen väliin)
A: 6-10 leukaa myötäotteella (toistot sen mukaan, että jää 2-3 toistoa tankkiin. Jos tarvitsee, niin ota avuksi kuminauha)

B: 10+10 Single Arm Kettlebell Bench Press with Straight Arm Isometric Hold (aloita eri kierros eri kädellä)
B: 10+10 Contralateral Plank Dumbbell Row (Ota molemmat jalat maahan jos tarve)

C: 15 Barbell Hollow Rock
C: 15+15 Banded Chop (Alhaalta ylös, pieni pito lopussa. Ohuehko kuminauha)

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