3 rounds for time,
1200/800/400 meter run
9/6/3 Bar muscle ups
21/15/9 wall ball shots
21/15/9 push ups

A,
Week5
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3+ at 90% 1RM

Rest as needed between sets.

B,
2 rounds for time of:
20 Toes-to-bars
30 Thrusters @52/35kg
40 Bar Facing Burpees

Goal: Sub 17 min

C,
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
5 Eccentric Dumbbell Flies, pick load
Lateral Raise Hold, pick load, 20 secs

Eccentric Dumbbell Fly: 5 sec down and regular return

Supersets 5 sets
Bench press 10 x 5. (40 kg)
6 pull -ups

2 min break for sets
3 sets
Push press 3x 10 (30kg)
Kb snatch 8x8 (14 kg(

SNATCH BALANCE + OHS

Emomx5

1 snatch balance + 2 overhead squats

• aloita kevyellä ja lisäillään taas pikkusen viikkojen edetessä

4' AMRAP
- 1 deadlift
- 1 power clean
- 1 hang power clean
- 1 front squat
- 1 STOH
@70kg

Accessory Work
3 sets
30-40m double kb front rack carrying @16/24kg's
30-40m farmers carrying with 24/32kg's
30-40m light weight sledge push (kuopaseva askellus, kantapohjalta päkiälle painonsiirto ja
mahdollisimman pitkällä askeleella että saadaan takareidet ja pakarat töihin)
rest 2-3 min

Cool down
2-3 min light cardio
1-2 min banded bully each side
1-2 min forearms streching (each side)
1-2 min hip flexor streching (each side)

A: 8min emom: 3x broad jumps for length
B: Bench press 3-3-3+
C: Back squat 5x8, amrap sista setet
D: strict pull ups 3set
E: Over head triceps extensions 3set

Amrap 4
24 cal bike erg
24 alternating dumbell power snatch 24 kg
24 thrusters 35kg
Rest 4'
Amrap 4
18 cal bike erg
18 alternating dumbell power snatch 24 kg
18 thrusters 35kg
Rest 4'
Amrap 4
12 cal bike erg
12 alternating dumbell power snatch 24 kg
12 thrusters 35kg

5 RFT

• 100 cals
• 15 Deadlifts 2x24kg

1 rm 65 kg

Wodliiga 16.4.2023