Squat clean 1 RM

Front squat 6 RM, then 3x4 @ same weight

Salitreeni

Lämmittely
AMRAP 8
20m karhukävely
10m rapukävely
10m mittarimato, ei punnerrusta
5 x lapaveto roikkuen
5 x kip swing
5 x rengassoutu

EMOM 10
2-10 Kipping pull up + shuttle run to 50sec
- leukojen jälkeen lähde tekemään viivajuoksua, juoksua tehdään kunnes 50sek mennyt, eli 10 sek taukoa ennen leukoja
- kippileukojen tilalla voit harjoitella kippileukaa tai tehdä tiukkoja leukoja, kumpparit apuna tiukoissa leuoissa

EMOM 20
1. 10-20 hollow rocks
2. 5-10 banded ice cream maker
/ vaihtoehtona 10-20sec pull up top hold, leuka tangon päällä pito

1. 5-15 supinated ring row

1. 10-20 arch rocks
2. Rest = 4 kierrosta

Kotitreeni

Lämppä:
AMRAP 8
5 push up to down dog
5 mittarimato, ilman punnerrusta
5 crab extension

10 + 10 yhden käden kumpparisoutu

EMOM 12
1. 2-10 tiukka leuanveto/ kulmasoutu / raskas kumpparisoutu
2. 5-10 up & down, tarkoitus saada sykettä ylös

EMOM 20
1. 10-20 hollow rocks
2. 20-30 banded biceps, nopeat toistot

3.5-15 supinated Band row

1. 10-20 arch rocks
2. Rest = 4 kierrosta

Back squats
- 5 reps @72% of 1RM
- 3 reps @77% of 1RM
- 1 reps @82% of 1RM
- 5 reps @77% of 1RM
- 3 reps @82% of 1RM
- 1 reps @87% of 1RM
- 5 reps @82% of 1RM
- 3 reps @87% of 1RM
- 1 reps @92% of 1RM

new round every 1:45

30s ON, 30s OFF x8 rounds (40min)

1) Slep push
2) power cleans @60/40kg
3) Burpee box step ups
4) Hollow rocks
5) shuttle run

3 rounds of
5 box pistol e/s
20s. hs hold
5 rope pull ups

---

12 Min AMRAP

18 Pistol Squats
6 HSPU
2 Rope Climbs

For 3 cycles:
AMRAP in 3 min:
- 3 wall walks
- 5 burpee box jump overs
- 7 pull-ups
Rest 2 min between cycles

4 supersets fo Quality :

40 Second D-Ball Hold
20 Hip Extension
1 Minute Weighted wall sit

Rest 1 minute between sets.

A,
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
1x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
1x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]

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

Sets of 2 at 65% 1RM and singles at 75% 1RM Power Clean & Jerk

B,
Complete as many rounds as possible in 10 mins of:
5 Hang Power Snatches@52/34kg
10 Box Jump Overs@60/50cm
15 Deadlifts

Goal: 5+ Rounds

C,
5 rounds for quality of:
Sled Drag @40/30kg ,200 m
Sandbag Bear Hug Carry @50/35kg, 100 m

Goal: Just get it done

3 rounds:
20 Banded Face Pulls
15 Lu Raises, pick load