A: Bench press 5x3
B: Reverse grip lat pull downs 1xMax

1 AMRAP 7min
10 cal skierg
15 wall ball
20 DB push press 2x22,5kg

Rest 5min

2 AMRAP 7min
10m handstand walk
15 front squat @50kg
15cal bike erg

Rest 5min

3 AMRAP 7min
1 RMU
10 C2B
10 HSPU

Rest 5min

4 AMRAP 7min
15 thruster @40kg
10 BMU
Amrap bar faceing burbees

Amraps 1-3 you count every rep you do. In 4 amrap you only count your bar faceing burbees.

LÄMMITTELY
Aktivoinnit
2 x 45s./20s.
1. Seisten lapapunnerrus vk
2. ”ylätalja” vk istuen
3. AKK - vuorikiipeilijä
4. Pikkukarhu - rapunosto

Liikkuvuus
1 x 60s./liike
1. Lankku + lisko
2. Lonkka/lantio 3 eri suuntaa
3. Tuulimylly
4. Rullan kanssa rangan ojennus

VOIMA
Liikeparina
3 x 6/jalka askelkyykky paikallaan
3 x 10 dead bug + pull over

AMRAP 12min
5 cal laite
10 x etuheilautus kk
10 x pallon kanssa perhosvatsat
10 x goblet squat

SNATCH 4/4

Build up to heavy:
1 snatch

• katotaan vähän lähtötilannetta
• eri päivän raskas

Rest 10min, active recovery 5 min during this (bike easily or walk/jog)

Accessory Work
4 Supersets
6-12 Deficit push ups (20/10kg plates)
6-12 strict chin ups
6-12 push ups
12 RING/Barbell rows (light/moderate)
rest 2-3 min

Extra
2-3 sets of Bicep Curls and Tricep turns if got still energy to do it and feel like it makes you stronger!

50-40-30-20-10 KBS
After each set: 400m Run

SNATCH PULL

4x2 Every 2min (2s pause below the knee)

• sama paino kaikis (noin 100% tempauksen 1RM)
• henkarivetoon asti

A: Power snatch + Hang power snatch+ Squat Snatch 4x3
B: Hang power clean+ Hang squat clean+ Squat clean+ split jerk 3x4
C: Clean pull 4x3 @85% of clean pull max.

10 Rounds
1 min erg 1
1 min erg 2
1 min box step ups
1 min shuttle run
1 min wall walks
*Easy Pace!!! Total 50 min

• Foam Roll - Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)