EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

MUSCLE SQUAT SNATCH + OHS
3-4x1x[4+4]@30-35%, sn-%, rest 2min

SNATCH
4-6x3@up to 50%, rest 2min

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CLEAN
3-5x3@up to 50%, jerk-%, rest 2min

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SPLIT JERK *rack, split alternating
4-6x4@up to 50%, jerk-%, rest 2min

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RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes

12x BICEPS CURL *reverse grip, barbell
8x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES

Amrap 50
10 cal row
10 cal bike
200m run
Add 5 cal for every machine and 100m run every round
Every 100m run 5 rep

AMRAP 32
- 12 plate ground to overhead @20/15kg
- 8 burpee to plate
- 12 abmat sit ups
rest 1min
-12 air squats
-8 lunges @20/15kg plate (overhead)
-12 kettlebell swing @20/16kg
rest 1min

Practice different Snatch pulling techniques.

5 Hang Muscle Snatches
- 4 sets From the Hip
- 4 sets From the Knee
- Rest as needed

AMRAP 5:
3 Unbroken Ring Muscle-ups

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

Parin kanssa
20 kierrosta

A tekee

• 8 tanko maasta pään päälle 30/43Kg
• 10 yleisliike tangon yli
• B lepo

B tekee:

• 8 tanko maasta pään päälle 30/43Kg
• 10 yleisliike tangon yli
• A lepo

aikaraja 30 min

Yksin
10 kierrosta

• 8 tanko maasta pään päälle 30/43Kg
• 10 yleisliike tangon yli

Aikaraja 15min

AMRAP 10

Row 15/12 Calories
20 Kettlebell Swing 24/16kg

3 x 5 front squats
Build to heavy.

Joka alkava 2min x 6
10-12 Askellus boksille
6 1-Käden devils press vuorokäsin