Huomisen #hikijumppa, lämmittely alkaen klo 18:00

Amrap 50min:

10krs.
10 kcal row
10 Deadlifts

10krs.
10 Pull-ups
10 kcal ski

10krs.
10 Hang Power Cleans
10 Wall Ball

10krs.
10 STOH
40 DU

3 max. Snatch

3 rounds for quality
20 Toes to ring
1 min double kb overhead carry
20 russian twist with kb
1 min double kb front rack carry
20 GHD sit up
1 min HS hold

10 x every 90s

high hang snatch + hang snatch

AMRAP 12

5 OHS 45/30kg
12 TTB
19 Burpees

Set 1: 6 Reps 74%
Set 2: 4 Reps 80%
Set 3: 2 Reps 86%
3 Minutes Rest
Set 4: 6 Reps 80%
Set 5: 4 Reps 86%
Set 6: 2 Reps 92%
3 Minutes Rest
Set 7: 6 Reps 86%
Set 8: 4 Reps 92%
Set 9: 2 Reps 98%
% of 5 RM from last week (145kg)

AM: 125 min

1.Warm up
A. EMOM25:
Min. 1-3: AB
Min. 4: 5 strict pull up + 5 push up + 10 air squat
Min 5: 15 KBS

B. Movement prep

2.Front squat
A. Pause front squat
Build to heavy single

B. 3x1 @ 90-95 % of max

3.Segmented Snatch deadlift
4x5 @ 90-95% of Snatch max
- 4x5x52.5 kg

4.Strength accessory
A. 4 supersets:
5+5+5 Bicep curls
10 s. Bicep curl hold at parallel
- 7 8 8 7 kg

B. 3 sets:
8+8 single arm DB row - 15 15 15 kg
12 low cable pulley - 35 35 40 kg

C. DB Lateral raises 4x20
- Rest 90 s. between sets
- 2 2 2 3 kg

D. 2 sets:
12 scap pull ups
12 scap push ups
12 LYTP

E. EMOM7: abs

PM: 45 min
3 min run / 1 min walk
7 km, 6.27 min/km
HR 129/153

150 min
Warm up for 15 min

1.HSW
- 12 m

2.BCTB
- Drills
- Bfly x 40
-BCTB x 35

3.Front squat
A. H3

B. 3x3 @ 90 % of H3

4.DL
- 3x10x80 kg

5.Strength accessory
A. SHSPU
- Feet on box 24"
- 7 7 6 6

B. Strict pull ups
- 3x10

C. 3 sets:
8 shoulder press - 29 kg
8/s sa. DB row - 35 lbs
25 hollow rock

40 minutes @ easy pace

3-minute Cardio
20 Hand-to-hand Russian swings
10 Wall Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

4 rounds for time:
15 Pull ups
15 Bar face burpees
15 Deadlifts

For time:
30-20-10 Toes to bars
150-100-50 Double unders

4 rounds for time
12 PU
10 DB Thruster@2x22,5/15kg
80 DU

TC: 8'

B/
20 Burpee over the Box @70/80cm
40 Cal Row/Bike
40 T2B
20 BMU
40 T2B
40 cal Row/bike
20 Burpee over the box @70/80cm
TC: 25 mins