For time:
50cal row
50 box step up - 14lb ball
50 DL - 60kg
50 WB - 14lb

4 minutes rest

50 WB - 14lb
50 DL 60kg
50 box step up - 14lb
50 cal row

For Time:

30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Assault Bike

On the Minute: 2 Ring Muscle-Ups

WORKOUT 1

HEAVY WEEK 11/13

WARM UP n.15-20min SAMA

---

SNATCH from POWER POSITION
3x1@up to 50% sn-% pal 1min

--

SNATCH
2-3x1@65% pal 2min

---

CLEAN from POWER POSITION + JERK
3[1+1]@up to 50% jerk-% pal 1min

--

CLEAN + JERK
2-3[1+1]@74% pal 2min

---

BACK SQUAT + JERK SPRING
3[2+3]@75% pal 2-3min

---

VERTICAL JUMP
3x3 pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

10-15 TWISTING SIT UP *jalat painon alle
BACK EXTENSION HOLD
8@DB PULLOVER

Banded Pull-Through: 3 x 25. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A.
3 sets:
20 cal Ski
12 DB bench press
10 Strict pull-up
20 Push-up
1-2 Rope
*3min rest btw sets

B.
3 sets:
20 cal Ski
12 Strict hspu
20 GHD
10 C2B

C.
5x20 Alt V-ups
*short rest btw sets

D.
Tabata:
Bicep curl / Tricep push down

A: Strict Hspu 4set
B: Thruster 1rm
C: For time
21-15-9
Burpees
Alternating Kb snatch@16kg
Start every round with 1000m bike@2kph

Find 1rm training max in
Snatch
Clean & Jerk
Back squat

3rnds
Bike erg
Row
Ski
Air bike

10+10 Russian twist
20 Crunches
20 Back extension
1min Plank hold

4min laite, joka kerta kun vaihtaa laitetta vaihdellen vatsa tai selkäliike

3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.

Then 9-12x Single.. Lift every
60-90sec @80-90% of 1RM. All
sets across (same loading).