10 minute AMRAP, For Quality:

1:00 minute Machine of Choice (Easy pace)
:30 Second Butcher Block Stretch
5 Barbell Muscle Cleans + 10 Barbell Bradford Presses w/lockout
10 Scapular Pull-Ups + 10 Kipping Swings + 3 Strict Pull-Ups

Once you complete the 10 minute AMRAP, please then spend the next 6 minutes getting prepared for the conditioning workout to follow.

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For time:
12 Shuttle Runs
12 Bar Muscle-ups
12 Power Cleans 55/35kg
12 Strict Handstand Push-ups
9 Shuttle Runs
9 Bar Muscle-ups
9 Power Cleans 65/40kg
9 Strict Handstand Push-ups
6 Shuttle Runs
6 Bar Muscle-ups
6 Power Cleans 70/45kg
6 Strict Handstand Push-ups
3 Shuttle Runs
3 Bar Muscle-ups
3 Power Cleans 75/55kg
3 Strict Handstand Push-ups

• 1 shuttle run rep is 15 m, set cones 7.5m apart

Part A).
Skill Primer
Hang Power Clean & Press From Split Postition
(5-8 sets x 2+5)

Part B).
Hang Clean & Split Jerk
(8 sets x 2+2 / 60%-70%)

EMOM x32

1) 13cal Echo
2) 2 Rope Clim
3) 12-14cal Row
4) 8 ttb

5x1+1

AMRAP10:
15 / 12 cal air bike
12 dkb DL
9 dkb HPC
6 dkb FS

Rx: 2x24 / 16

Clean & Jerk

A) WU
4 Rounds:

• 3 clean pull + 3 fs + 3 split jerk
• 3 DB Squat Jump *rest as needed

B) Build to Days Heavy C&J 2RM

C) E90SEC X9

1-3: 1 C&J @90-95% from days max
4-6: 2 C&J @80-85% from days max
7-9: 3 C&J @70-75% from days max

SQUATS

Back Squat

1x6 @115kg
1x6 @125kg
2x6 @130-140kg

Gymnastic EMOM

EMOM 10:

1) 2-3 Wall Walk + Amrap: Power Clean and Jerk @60
2) Rest

-Rest 5min-

EMOM 10:

1) 2 Rope Climb + Amrap: Thruster @50kg
2) Rest

5 min otm: 5 tng power snatch + 5 x ohs
5 min otm: 3 tng power snatch + 3 x ohs
5 min otm: 2 tng power snatch + 2 x ohs
Rest 2 min between sets

5 rounds, 6 mins each, for max reps of:
20 Box Jumps, @60/50cm
25 Plate Ground-to-Overheads, 15/10 kg
30 Alternating V-ups
max distance in remaining time Row
rest 2 mins

Goal: to be able to row at least for 2 mins each set

LÄMMITTELY
Liikkuvuus - 15min
- Sisä- ja aukikierrot
- Lonkkakoukistaja - pakara
- Lähentäjät

Aktivoinnit - 15min
- Pöytänosto - lantionnosto - raajojen irrottukset
- Nelinkontin lonkan pyöritykset, loitonnukset, ojennukset

VOIMAHARJOITTELU
10-12 RDL kp
8-10 landmine twist
6-8 bulg. askelkyykky - etujalka korotettuna

Merkkaa treenin tulokseksi RDL paino

Snatch

A) WU SETS X3:

• 5 Snatch DL
• 5 Hang Muscle Snatch
• 5 Snatch Balance

-rest 30s-

• 3-5 High Box Jump

B) E90SEC X5:

• 3 Hang Power Snatch

Set 1: @65%
2: @67.5%
3: @70%
4: @72.5%
5: @75%

C) E2MOM X5:

• Power Snatch 1.1.1

Set 1: 72.5%
2: @75%
3: @77.5%
4: @80%
5: @82.5%

ISABEL

For Time:

• 30 Snatch @43kg

*Tee Poweri ykkösiä koko setti. Tasanen vauhti.

Back Squat

E3MOM X6:

• 3 Back Squat

*Nosta painoa kahen setin välein. Kaks vikaa taas raskaita, kuitenkin 1-2 RIR.

Accessory
Posterior

A) 3-4x For Quality:

• 15-20 Banded GHD Hip Ext.
• 30-45s Chinese Plank *Rest as needed

B) 3-4x For Quality:

• 15/15 Single Arm Banded Pull Apart
• 10/10 DB Row