Buy in 2000m row
5 rounds
5 power snatch
5 OHS
50 DU

5 Rounds For Quality:
6+6 KB or DB Turkish Sit-Up
12+12 1-Arm DB Upright Row
Into External Rotation
60s KB Plank Drag Through
35 Seated Banded Hip Abduction

6 x e5m:
A) 20/15cal Bike-Erg
20 Air Squat
15 Box Jump Step Down
B) 20/15cal Row
8 D-Ball Over Shoulder
20m D-Ball Bearhug Carry

Every 2 minutes, for 40 minutes (4 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 15 box dips + 30 double unders
Station 3 – 400 Meter Run
Station 4 – 10 toes to rings
Station 5 – 15-20 ring rows

STRENGTH PROGRESS 13/13 - HEAVY-LIGHT WEEK

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WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER , lintti

20-30 sec HANDSTAND HOLD

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

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SNATCH + OHS
3[3+3]@50%, 3[2+3]@60%, 2[1+1]@71% te-% pal 2min

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CLEAN PULL full foot + CLEAN + SPLIT JERK
2[3+1+1]@50%, 2[3+1+1]@60%, 2[3+1+1]@71% pal 2min

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CLEAN + SPLIT JERK
6[1+1]@76-81% pal 2min

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KEHONHUOLTOA LOPPUAIKA

4 rounds:
15 Goblet squat
10-15 Tuck crunches
10-15 Push up
6+6 KB deadlift
-rest as needed-

Snatch percentages
2 reps at 60%
2 reps at 70%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 93%
1 rep at 90%

Clean & jerk
Build to a heavy Clean & Jerk, record heaviest set & keep a note of heavy single

Front squat
Build up to 90% of 1RM
1 rep at 90%
1 rep at 90%
1 rep at 90%

8-8-8-6-6

Go every 2:30

"

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Power snatch + Snatch
6 x 1+1 @ 80-90%, As heavy as possible with good form

Push press behind neck snatch grip + snatch balance
4 x 2+2 @ 70-80%

Front squat
4-6 x 3 @ 75%

Abs
3 rounds
20 Jackknives
20 Hollow rock
20s Hollow hold
Do these all in row"

4x 7 front squat +13 back squat

A: strict Burpee squat jumps 8x3
B: Seated leg curls 3set
C: Seated leg press 3set
D: Bench press 3set
E: SA DB rows 2set
F: Pronated lat pull Downs 1xMax
G: Biceps curls 3set