AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24"/20")
30 Front Rack Reverse Lunges
20 Push Press   
100 Meter Farmers Carry

Barbell: 34 / 25 kg

• Set-up Dumbbells Outside
• 5 Cones That Are 10 Meters Apart
• Every Cone Is A Rep

RestDay!

WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min

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POWER SNATCH ABOVE KNEE
4×2@RPE7 *3 quality reps reverse pal 2min

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SNATCH ABOVE KNEE + OHS
4×2[1+2]@RPE8 *2 quality reps reverse pal 2min

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POWER CLEAN ABOVE KNEE + POWER JERK
6×2[2+1]@RPE8 *2 quality reps reverse pal 2min

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REBOUND SPLIT JERK
3×3@barbell pal 2min

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3-POSITION PAUSE SNATCH PULL *2cm floor + knee + power position
3-4×3@+5kg today best snatch pal 2min

105 Pullups *
* when break, do 10 Hollow rocks

2-3sets:

8+8 seated press
30+30m s.a farmer carry

2 - 3 Rounds :

20 Russian Twist With Medball
10+10 Side Plank Touches

A: Hang power snatch + Power snatch+ squat snatch
B: Hip power clean+ hang power clean
C: Snatch pull @90% of max snatch 4x3(ecc. slow motion)

OPTIONAL COOL DOWN

AMRAP x 6 MINUTES
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (option to hold barbell)

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Run

Warmup 10 minutes
3 Rounds 10 minutes fast pace ( HR Zone 4-5
recovery pace 4 minutes

( Ulkona Kuopiohalli on kiinni )