For time

• 30 alternating dumbbell snatches
• 30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.
- ♀ 35 lb
- ♂ 50 lb

EILINEN / LEPO

TAI

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

---

---

MAURI LAAKSONEN & PEKKA HEISKANEN

--

the warm-ups are the same as in the gym program!

---

SNATCH SHOULDER PRESS + PUSH PRESS + OHS
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

---

HIP MUSCLE SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

---

TALL SNATCH + OHS
3-4x [3+3]@barbell, rest btw sets 2min

---

POWER SNATCH from POWER POSITION
3-4x 2-3@barbell-light weight, rest btw sets 2min

---

BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

---

RDL *sn-grip, use straps
5x5@moderate weight, rest btw sets 2min

---

SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

LÄMMITTELY
Kehonpainokyykky
Kyykyssä käden avaukset
Eteentaivutus + mittarimato
Lisko
Lantionnosto/pöytänosto
LLA - jarruttava punnerrus
Uimari päinmakuulla

OSA 1 - ROAD TO HELL
amrap 15min
0:00-3:00 soutu/hiihto 400m
Loput ajasta amrap:
10 deadlift kk/kp
15 hyppyleuanveto
10 devil's press

OSA 2 - PUMPKIN PARTY
Aikaa vastaan (parin kanssa)
70 "pumpkin" sivukyykky
50 "pumpkin" vauhtipunnerrus
100 "pumpkin" goblet squat
50 "pumpkin" korokkeelle / boksille nousu
70 "pumpkin" russian twist

3 burpeen sakko (kummallekkin), jos "pumpkin" koskee maata

For time

• 21 power snatches
• 21 strict handstand push-ups
• 15 power snatches
• 15 strict handstand push-ups
• 9 power snatches
• 9 strict handstand push-ups

45-60min Easy Z2 Run

EMOM16:
a) 6-10 pull up
b) 8-15 push up
b) 30-45s row
c) rest

Leuat ja punnerrukset 1-2 setissä.

RestDay!

AMRAP 16
5 Hang power cleans 35/25
5 Shoulder to overhead
5 Burpee over bar

Rep/Interval Scheme: 2:30 Work/ 30s Rest, 12 Rounds
Zone 1

RPE 6, 7 and 8
MAX M
Run
Chevron Down Icon
Zone 2

RPE 6, 7 and 8
MAX M
SkiErg
Chevron Down Icon
Zone 3

RPE 6, 7 and 8
MAX M
Row
Chevron Down Icon
Zone 4

Couplet
5x
DB Renegade Row
Chevron Down Icon
20 M
DB Walking Lunges

6 min on, 2 min off for 5 sets:
40/30 cal row, ski or bike
20 med ball cleans 9/6 kg
10 pull ups
8 push jerks 35/25 kg