OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

Build to a heavy 5 rep bent over row with barbell
Then -10% for 3 x 5

EMOM/5
5-10 pull ups or jumping pull ups

EMOM/15
1. 12/10 cal erg
2. 4-8 TTB/kipping levers/K2E/Knee raises
3. 50 double unders or 100 single skips

Finisher - 200m farmers carry with 2 16kg
Every time you break 5 burpees

For time

• 5 pull-ups
• 10 knees-to-elbows
• 15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Snatch 1

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :30 Supinated Grip Bar Hang
MIN 2 - :30 Supinated Stick Box Hold
MIN 3 - :25/:25 Side Plank Hold

Threshold Run

• 1.5km Z2 Warm Up Into,

6 Sets Of:

• 5min Run (VK)
• 1min Walk Between

Cool Down:
- 1.5km Z2

5x1min/rest 30”
5x2min/rest 60”
5x3min/rest 90”

Max rep alt. dumbell snatch @22,5/15@Kg
Max cal row
Max Rep Single arm dumbell Thruster@22,5/15kg
Max rep burpee to plate@20kg
Max rep Double under

A:
3 position power clean (power pos., hang, from floor) 5x1 @60-70%

B:
Split jerk practice from rack
8x2 @easy weight, technique focus

Toinen kova viikko, viikolla 13 kevennys taas. Kevennämme joka kolmas viikko että hermosto pääsisi palautumaan kovista maksimaalisista voimailuista sekä suht korkeasta volyymista!

A,
Hang Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest ""perfect"" set of 1.
Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Every 4 mins for 28 mins do:
Run, 400 m
12 Pull-ups
8 Hang Power Cleans, 70/47kg

C,
3 rounds for quality of:
10 Scap Pull-ups
15 Band Pull Aparts
Hollow Hold, 20 secs