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) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 3 sets of 1 @ 95%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 3 sets of 1 clean & jerk @ 95% of 1RM"

C) Bonus

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Saturday-funday-extra:

Every minute on the minute for 28:00 minutes:
15/11 Calories bike erg
5 Clean and jerks @ 60% (of C&J 1RM) (:30s)
15/12 Calories row erg (:45s)
Rest

EMOM 20
1. Ground to overhead (with a plate)
2. Sit ups (with a plate)
3. Walking lunges (with a plate)
4. Rest

For time:
2 rounds of:
700m Run
1min Recovery Bike
600m Run
1min Recovery Bike
500m Run
1min Recovery Bike

—— Rest 2:00 ——

2 rounds of:
400m Run
1min Recovery Bike
300m Run
1min Recovery Bike
200m Run
1min Recovery Bike

• RPE 6/10

12 min AMRAP:

16 cal ergo
16 kb swing
16 db snatch

Rx: kb 32/24 kg db 25/16 kg

Wod
Opt 2:
7 min amrap
5 Power clean @60-65% (from 1rm cj)

5 Kipping deficit Hspu

Opt 3:
7 min amrap
5 Power clean @60-65% (from 1rm cj)

5 Strict Hspu

Opt 1:
7 min amrap
5 Power clean @60-65% (from 1rm cj)

5 Dual dumbbell push press

AMRAP 15

15 American Swing
12 Bar Over Burpees
9 Thrusters
6 Kipping Leg Raise

50-60 minuuttia peruskestävyys treeniä.
Kävelyä, hölkkää, hiihtoa tms.

DELOAD WEEK

Warm up
A) 4min erg
B) Dynamic stretches

Workout
A) Every 3min for 4 rounds
10 steps front rack walking lunge
10 DB push press

Moderate weight on both movements

B) 3 rounds for quality
10-12 straight arm lat pull-down (banded)
10-12 banded face pull
30-40s handstand hold

Every 90s x 6

1 Clean + 2 Hang clean + 1 split jerk

3 Rounds
30s hollow hold
30s Hollow rock
30s Superman
30s Superman rock
30s side plank, Left
30s side plank, right