EMOM30:
a) db flow, L + R
b) 6-12 cal bike / ski erg / air bike
c) rest
d) kb flow
e) 6-12 box get over
f) rest

For time

• 20 wall walks
• 10 rope climbs to 15 feet, starting from a seated position on the floor

Back Squat 3x5
RPE 4 to 4+
Rest as needed between sets.
Add 2,5-5% compared to last
week.

Light Cardio 45 minutes

AMRAP 4 : 15 box jumps + 10 sit-ups
AMRAP 4 : 5 jumping pull-ups + 10 push-ups + 15 air squats
AMRAP 4 : row calories
AMRAP 4 : 10 kb swings + 10 burpees
AMRAP 4 : bike erg calories
AMRAP 4 : 60 single unders + 20 lunges

week 3/9
WARM UP + TECHNIQUE 10-15min

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SNATCH From Power Position + SNATCH + SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2x2[1+1+2+2]@barbell, rest 1min

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POWER SNATCH + OHS
3-4[1+2]@up to 73%, sn-%, rest 2min

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FLOATING HALTING CLEAN DEADLIFT + CLEAN *halting 3sec
4[3+2]@up to 76%, 2[3+2]@81%, jerk-%, rest 2min

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FRONT SQUAT + JERK
4-5[2+2]@up to 83%, jerk-%, rest 2min

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DEFICIT CLEAN PULL *full foot
2x3@+5kg today best jerk, rest 2min

week 6/6

WARM UP + TECHNIQUE 10-15min

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2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5 SNATCH DROP
10 OHS

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SNATCH PULL *full foot
3x3@RPE8 *could do 2 more reps, rest 2min *beginner

3x3@90% sn-% rest 2min

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SNATCH PULL to POWER POSITION + SNATCH BELOW KNEE
5[1+2]@RPE8 *could do 2 more reps, rest 2min *beginner

4-5[1+2]@80% sn-%, rest 2min

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CLEAN PULL *full foot
3x3@RPE8 *could do 2 more reps, rest 2min *beginner

3x3@90% jerk-% rest 2min

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CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE
4-5[1+2]@RPE8 *could do 2 more reps, rest 2min *beginner

3-4[1+2]@80% jerk-%, rest 2min

LÄMMITTELY
1. Vaaka
2. Askel sivulle - ponnistus yhdelle jalalle oik.
3. Askel sivulle - ponnistus yhdelle jalalle vas.
4. Nelinkontin raajojen ojennus
5. Lisko + kierto oik.
6. Lisko + kierto vas.
7. Lankussa ylävartalon kierrot

VOIMA
Takakyykky 3x12
Pystypunnerrus 3x12
Lepo sarjojen välissä 45-60s.

AMRAP 7
Lankussa kk siirto x12
Russian twist kk x12
Punnerrus kk kosketuksella x6

30-60 Minutes @ Zone 2 Heart Rate