Sumo mave
65 kg

Penkki
24 kg

Preppi
12 kg

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 no feet snatches
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Lämmittely 10 min

Takakyykky (viimeiset 3 sarjaa 2sec paussilla pohjassa)
20-10-5-5-3-3-3-3-3-3
(20-60-100-130-150-150-150-130-130-130kg)

Penkkipunnerrus
20-10-5-3-3-3
(20-60-80-100-100-100kg)

Leuanveto lisäpainolla 20 kg
2-3-3-3-2

Suorinjaloin istumaannousu 15 kg levypainon kanssa
15-15-15-15

Selänojennus
30sec pito-30sec tauko-30sec pito-30sec tauko-AMRAP (15)

Kulmasoudun liikeparina.

DB Cycling – Medley

12-10-8-6-4 of each:

Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

low. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

Every 90 sec for 9 min:
• 200 m Row
• Max Wall Balls 20/14#
Every 90 seconds for 9 minutes (6 sets), row 200 meters then perform as many wall balls as possible in the remaining time. Repeat for a total of 6 sets. Score is total wall balls completed. Goal: 100/80.

5 rounds:
2 min on / 1 min off

10 cal echo bike
15 kb swings
12 wall balls

X2GT

Kaverin kanssa
6x Amrap3/1:30 lepo

Amrap1:
10 wall ball
10 lunge steps with wb
10 air squat

Amrap2:
10 sit up
10 mountain climber
10 alt. V-up

Amrap3:
10 kb swing
10 burpee
10m farmers carry @2xkb

Amrap4:
10 plate front squat
10 plate push press
10 plate thruster

Amrap5:
Max 10m shuttle run

Amrap6:
Max cal

Snatch

A) Build up to days heavy:

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 4x1min On/1min Off:

• AMRAP: Squat Snatch

1st round: 40kg
2nd: 45kg
3rd: 50kg
4th: 55kg

Back Squat

• 5x2 *rest 3min between sets

EMOM 16

1: 45s Z2 Ski
2: 30m SB Bearhug Carry
3: 10-15 Heavy KB Swing
4: 10 Strict Pull Up

Accessories

A) 3-4x For Quality:

• 8/8 Front Foot Elevated Drop Lunge (2x DB farmer)
• 10-15 Slider Hamstring Curl

B) 3-4x For Quality:

• 10/10 DB Bent Over Row
• 10-15 DB Seated Lateral Raise**

Amrap30 kaverin kanssa:
-kaikki toistot ovat yhteistoistoja, saa jakaa miten vain-

60 cal bike erg
50 kb swing
40 box jump/ step up
30 push press
20 wb
10 burpee over partner
-1:30 lepo kimpassa-

jos on aikaa jäljellä, lähdetään uudestaan alhaalta ylös päin