Snatch

A) E2MOM X4

• 1 Snatch Pull + 1 Low Hang Squat Snatch + 1 OHS

@light-moderate

B) E90SEC X4

• 1 Snatch Pull + 1 Low Hang Squat Snatch

@moderate

C) EMOM X4-6

• 1 Low Hang Squat Snatch

@moderate-heavy

Back Squat

• 12 - 10 - 8 - 6

*Rest 3min between
*nousevat painot, pitkät sarjat 2 RIR. Kaks vikaa 1

Metcon

3 Rounds For Time:

• 20 Power Snatch
• 10m OH Lunge

Bar @25kg

Accessories

4 Rounds For Quality:

• 30/30s Copenhagen Plank
• 15-20 Banded Hamstring Curl
• 15 GHD Hip Ext. + 15-20s Hold

Power clean + push jerk

6 x 2+2 @ 70%, go EMOM

– Do each set @ 70% 1RM power clean and jerk
– Drop the bar after the first power clean

Mika

Bench press 5,5,4

4 rounds for time:
- 400m run
- 10 strict pull ups
- 6 power cleans 60kg
- 400m run
- 6 strict hspus
- 2 rope climp

Choose one of the options for the day

A) Option 1 – Long bike

1 hour Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Long run
8 – 10km* Run @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

LÄMMITTELY
Kuminauhalla aktivoinnit
Availut:
• selkärangan eri suunnat
• rintarangan ojennus + kierrot
• kyyhkynen
• lonkan eri suunnat

AMRAP 20min
10 x maljakyykky
10 x etuheilautus
10 x lankussa painon siirto
10 + 10 gorillasoutu
10 x pystypunnerrus kk/kp
5 x / puoli lastausliike

2-3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

4 rounds

15 GHD
8 push jerk/ 35 kg

Week 6
1. Bench Press - week 6
4x2 @90%
2x1 @92%

1. Front Rack Lunges
   4x8/8 @rpe 8

2. Accessory

3. AMRAP 6 mins: Barbell Pump

   10 DL
   10 bent over rows
   10 Sumo DL high pull
   10 V-ups