Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Front squats

Every minute on the minute for 8:00 minutes:
7 x 1 @ 66%
1 x 7 @ 62

B) Snatch technique:

Primer:
“Snatch pull + Hang snatch + Snatch” @ 40-50%

Worksets:
Every minute on the minute for 10:00 minutes of: “Snatch pull + Floating snatch + Snatch” @ 50-60%

C) Clean and jerk technique:

Primer: Clean pull + hang clean + Clean + 2 Jerks.
4 sets @ 40-50%

Worksets:
Every minute on the minute for 10:00 minutes of: “Clean pull + Floating clean + Clean + Jerk” @ 50-60%"

D) Accessory:

3-5x
10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
6-10/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Bonus:

Every minute on the minute for 20:00 minutes:
14/11 Calories row (:45s)
4-8 Touch and go power snatches (:30s)
14/11 Calories bike erg (:45s)
4-8 Touch and go clean and jerks. (:30s)

You choose the weight, but focus on good movement. Aim to be done within the timeframes.

A) Clean, nousu kakkosilla raskaaseen painoon.
- Ei tng, ei pudotuksia.
- Kaksi kertaa sama paino
- 15 min

B) EMOM for 6 minutes: 2 Power cleans @ 80-85% of A.
- Korostetun hidas veto lattiasta polven yli
- “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.

C) Front squats

6 x 3, 2s paussi pohjassa. Laadukas, mutta mahdollisimman raskas.

D) Accessory:

3-4 Rounds of:
8 Pendlay rows
8+8 1-arm bent over row
5 x 5s+5s kidutuspito kierrolla
5+5 Windmills
*Kaikissa kunnon polte

Finisher: yhteensä 14-16 x korkea box hyppy. Tee 2-3 toiston sarjoissa.

DEFICIT DEADLIFT

4x5

• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina
• aloita itsevarmasta/lisää viime viikosta

Romanian deadlift 12-10-8-6 reps

Front Squat for load:
#1: 1 rep

A:
Halted tall clean + paused split jerk 5x2+2

B:
Clean & jerk 3x1 @90-95%

C:
Clean pull 3x2 @120% of clean max

Amrap 15 min

1. CTB hold 3x max
2. Russian twist standing x 10/10
3. Box jump x 10 + box steps 8/8
4. 50 SU + 5x HS balance tries (x2)

For total reps

• On a 2-minute clock
  • 20/25-calorie Echo bike
  • Max deadlifts in the remaining time
• Rest 4 minutes between rounds

♀ 205 lb
♂ 275 lb

2 Rounds windows of: 3´30"min ON / 2'min OFF (Total time 31'10")
Treenaaja ________________________________ Kuntoilija

A)AMRAP ________________________________ A)AMRAP
20 Cal / 15 Cal Bike _____________________ 20 Cal / 15 Cal Bike
9 Power Cleans 60/40kg ________________ 9 Power Cleans HAP
MAX V-ups ______________________________ Max AMSU

B)AMRAP ________________________________ B)AMRAP
200m Run Assault Runner ______________ 100m Run Assault Runner / 600m Bike
10 KB swings 36/28kg __________________ 10 KB swings HAP
MAX Dual DB OH lunges 22.5/15kg _____ MAX Dual DB front rack lunges HAP

C)AMRAP _______________________________ C)AMRAP
20 Cal / 15 Cal Ski ______________________ 20 Cal / 15 Cal Ski
9 MB Squat clean 40/30lbs _____________ 9 MB Squat clean HAP
MAX Legless rope climb ________________ MAX Modified Rope climbs

Rest 6'min

Then….

5 sets for quality: Tc 20'min
8+8 DB 3 points row
8 Wide grip pull-ups
8 Barbell row
Max Seated Rear Delt Raise

Rest 90"sec-2'min

In Pair

AMRAP 20
20 Burpee to Plate
30 Plate Ground to Overhead
40 Calories