3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg @ moderate hard
+
1-2 rounds
4 Inchworms
4 Jefferson curls
8 Goblet squats (slow tempo)
4/side Bottom-up KB presses
8 Handstand shrugs
+
Build to workout weight for DB thrusters and devils presses
* Between sets: Speed rope skips
+
1-2 Rounds @ workout weight
25 Double-unders
5 DB thrusters / DB devils presses
10 (cal) SkiErg
20/15 (cal) BikeErg

3 rounds of
1min bike erg
30s. banded side plank e/s
10 kip swings

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24 Min AMRAP
8 TTB
6 DB Box Step Overs
200m row

---

@2x25/15kg
@60/40cm (24/20)

3rnds for quality
2/2 TGU
5/5 push up pos. KB pull through
"20/20"" side plank"

4 sets:
"10-15"" L-sit hang"
6/6 alt. V-up
"30"" rest "

7'AMRAP
1 wall walk
3 pull up
6 push up

Alternate A1 / A2

A1. Strict press

H5 @ 3 RIR (80+%)
+
2 x AMAP @ 90%H5

Rest 1:00 before A2

A2. Pendlay row – 3 to 4 x 8-10 @ RPE 8-9 (1-2 RIR on all sets), Rest 2:00 before A1

– Build to a heavy five (H5) with 3 RIR (heavier than 80%1RM), THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H5.

Part A).
Skill Primer
Halted Snatch Deadlift, Dip Muscle Snatch & Snatch Balance
(5-8 sets x 2+2+2 / 0:03 pause below the knees)

Part B).
Power Position Power Snatch & OHS
(8 sets x 2+2 / 55%-65%)

15MIN AMRAP:
- 20-30 DU/SU
- 8 Power clean & Jerk @40/30kg
- 3 Wall Walk
- 8 Bar over burpee
-Rest 1min between rounds-

Clean and jerk

7 to 10 x 1 @ 70% go EMOM

Hang snatch + snatch

3 x 1+2 @ 70%, EMOM
5 x 1+1 @ 75-80%, E1:15

3 rnds for quality:
5 hollow body KB pull over
10 kneeling banded lat. pull down
10 prone T raises
5/5 half kneeling KB bottom up press

10'EMOM:
1: 1-2 wall walk
2: 5-8 ring row (3-5 strict pull up)

5' AMRAP
5/5 gorilla row @2x20/12kg KB
5 HR push up

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

MUSCLE SQUAT SNATCH + OHS
3-4x1x[4+4]@30-35-40%, sn-%, rest 2min

SNATCH
4-6x3@up to 55%, rest 2min

--

CLEAN
3-5x3@up to 55%, jerk-%, rest 2min

--

SPLIT JERK *rack, split alternating
4-6x4@up to 55%, jerk-%, rest 2min

--

RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

--

SUPERSET: quality : 3 rounds, no shoes

12x BICEPS CURL *reverse grip, barbell
8x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES