AMRAP 8

Buy-In 50 Double Unders

Remaining time :

12 Power Clean 60/40kg
12 Bar Over Burpees
12 Front Squat 60/40kg

Rest 4 minutes.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

9 Power Clean 70/45kg
9 Bar Over Burpees
9 Front Squat 70/45kg

Rest 4 minute.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

6 Power Clean 80/50kg
6 Bar Ovar Burpees
6 Front Squat 80/50kg

Every 3 mins x 5

300m run
5-10 burpee
10-15 KBS

AMRAP 4

5 Thrusters 40/30kg
10 Jumps Over barbell

3×10 reps @moderate load

Go every 1:30

"Some Fortitude I" (based on Ben Bergeron's Fortitude):

Emom14:
A) 13-15/10-12 cal row
B) 12-15 burpee

Target: work ~50s per minute. Tailor reps/cal accordingly. Today it's okay to breathe very heavy.

Side plank Clamshell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
STANDING PANCAKE +
CAT COW +
ELEPHANT WALKS +
GLUTE BRIDGE and REACH OVER +
HALF ROLL TO COMBAT STANCE

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: CAT COW 0:20

video: ELEPHANT WALKS

video: GLUTE BRIDGE and REACH OVER

video: HALF ROLL TO COMBAT STANCE 1:03

---

---

MUSCLE SNATCH + OHS + DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan
2×2× 1+1+1@light barbell, rest btw sets 2min

DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan *drop - starting position flat footed
2-3×2@barbell..+..light weight, rest btw sets 2min

---

CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

--

POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
2×2× 1+2@barbell, 5× 1+2@75-80%, clean-%, rest btw sets 2min

---

SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

--

SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 3@up to 80%, jerk-%, rest btw sets 2min

---

---

FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

1. 12/10cal Echo bike
2. 10 thruster 42,5/30kg
3. 40 DU
4. 4 bar muscle up
5. 10 bar facing burbee
6. Rest

Handstand Walk
Max distance in 6min.

Or

Practice HS Walk ~15min.

RestDay!