100 Cal
100 Wallballs
100 Toes to bar
100 Burpee box jump
100 DB Snatches 22,5/15kg
100 Cal
Tc: 45min

Deload week ready for testing next week

Snatch
6 x 2 @ 60% of 1RM snatch

Snatch pulls
6 x 1 @ 80% of 1RM snatch

Push press
6 x 2 @ 60% of 1RM push press

No accessories this week!

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

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

In Team of 2
8 min Amrap x3
Rest 2' btw amraps
YGIG, P1: active work P2: passive work
1)
30 USA Swing@24/16kg (P1) - Plank hold (P2)
60 DU (P1) - Hollow/Tuck hold (P2)

2)
30 KB SDLHP@24/16kg (P1) - Superman hold (P2)
30 T2b (P1) - Deadhang (P2)

3)
30 Wall ball@9/6kg (P1) - Dbl KB farmer hold@24/16kg (P2)
30 Burpee (P1) - Wall sit hold (P2)

2 rounds:
40sec on/20sec off
- käänteinen vatsarutistus
-painon siirto lankussa
-russian twist
-linkkari/1-Leg v-ups

10 rounds for time in teams of 2 (10 rounds each)
1 DB Devil press 2x22,5/15kg
2 DB Push press
3 DB FSQ
4 DB Thruster
5 DB Power Cleans
6 DB Deadlifts

Buy out : 50 DB push up

Relay style ( one person complete a full round then switch)
Timecap: 35 mins

Level1.

5rounds:
15/12cal row
12 hspu
rest 2minbetween sets

Level 2.

5rounds:
15/12cal row
8 hspu (abmat if needed)
rest 2minbetween sets

Level 3.

5rounds:
15/12cal row
12 Dual Db stoh @2x15/10kg
rest 2minbetween sets

10 Box jumps
10 burpee box jumps
10 Pull ups
40 Single unders

AMRAP 15:
1 Deadlift
1 Burpee Pull-up
1 Dumbbell Thruster
2 Deadlifts
2 Burpee Pull-ups
2 Dumbbell Thrusters
...
[Add 1 Rep Every Round]

Barbell: 102.5 / 70 kg
Dumbbells: 23 / 16 kg's