EMOM
8 rounds:

1) 20 x OHS
2) 20 x Sit ups
3) 20 x Strict presses
4) 20 x Leg raises

Squat cleans

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(18)
WRK 2:00 REST 1:00 x6
10 push ups
10 russian kettlebell swings
25 jump rope or double unders

Finisher
50 double crunch
1:00 hamstring stretch

135 min

1.MU
- Drills
- MU 15 x 1

2.Conditioning
- Intervals from The Training Plan: Competitor SPP
(rope climbs changed to pull ups)

• Warm up & main set

A1. 8-minute AMRAP
Buy-in: 50/35 (cal) Assault bike
+
AMRAP in the remaining time
10 pull up
8 Burpee box jump overs, 24/20”
12 DB Hang snatch, alternating @ 22.5/15 kg
Reps: 2 rounds

Rest 3 minutes before A2

A2. 7-minute AMRAP
Buy-in: 50/35 (cal) Assault bike
+
AMRAP in the remaining time
9 pull up
6 Burpee box jump overs, 24/20”
9 DB Hang clean and jerk/push press, alternating @ 22.5/15 kg
Reps: 1 rnd + 9+6+3 clean & jerk

Rest 3 minutes before A3

A3. 6-minute AMRAP
Buy-in: 50/35 (cal) Assault bike
+
AMRAP in the remaining time
6 pull up
4 Burpee box jump overs, 24/20”
6 DB Hang clusters*, alternating @ 22.5/15 kg
Reps: 2 rounds

2x3 Snatch pull 100%
2x4 Snatch balance 80%
4x4 Snatch 75% (drop and go)

Build a heavy snatch in 12min

Notes: Aina kun uusit tämän treenin lisää vähän painoa tankoon.

Eilinen/lepo

3 RFT:
20 WB 9/6kg
20 Back Ext.
20 Hollow Rocks

A: back squat 3x5
B: Staggerd stance DL 3x6/each leg

A: SA Kb press 5x3/arm, sista setet amrap
B1: SA KB rows 3x15/arm, sista setet amrap
B2: push ups 3x20
C1: SA Reverse db flys 2x10/arm
C2: Banded oh triceps extensions 2x15

10x1 heavy squat clean every 1min