week 4/6

WARM UP + TECHNIQUE 10-15min

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2 rounds:
10 AIR SQUAT
10 RDL *sn grip
10 OHS

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SNATCH DROP
3x4@barbell, rest 1min

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SNATCH PULL *full foot
4x3@RPE8 *could do 2 more reps, rest 2min *beginner

4x3@86-90% sn-% rest 2min

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SNATCH
5x2@RPE8 RPE8 *could do 2 more reps, rest 2min *beginner

3-4x2@86-90% sn-% rest 2min

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BOX JUMPS + REVERSE HYPER
5[3+10]@bodyweight, rest 2min

Partner workout

AMRAP 10 min. (switch after full rounds)
3 wall walks
6 toes to bar
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 devil’s press
6 box jump overs
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 DB renegade row + push ups
6 DB thrusters
9 calories bike/row/ski

Goal: 6+ rounds each AMRAP
Rx: 2x22,5/15 kg; 60/50 cm

30s töitä tai 10 toistoo
Rengas dippi
Rengas voimapyörä
Kässäri pito
Möykky vatsat

week 2/6

WARM UP + TECHNIQUE 10-15min

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2 rounds:
10 AIR SQUAT
10 RDL *sn grip
10 OHS

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SNATCH PULL *full foot
4x2@RPE8 *could do 2 more reps, rest 2min *beginner

4x2@89% sn-% rest 2min

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SNATCH PULL to POWER POSITION + SNATCH BELOW KNEE
4-6[1+2]@RPE8 *could do 2 more reps, rest 2min *beginner

4-6[1+2]@80-85% sn-% rest 2min

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CLEAN PULL *full foot
4x2@RPE8 *could do 2 more reps, rest 2min *beginner

4x2@89% jerk-% rest 2min

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CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE
3-4[1+2]@RPE8 *could do 2 more reps, rest 2min *beginner

3-4[1+2]@80-85% jerk-%, rest 2min

week 3/6

WARM UP + TECHNIQUE 10-15min

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2 rounds:
10 RDL *clean grip
10 SHOULDER PRESS
10 FRONT SQUAT

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DROP TO SPLIT + SHOULDER PRESS from SPLIT *both side
3[3+3]@barbell rest 1min

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

3x3@86-90% jerk-% rest 2min

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CLEAN + SPLIT JERK
4[3+1]@RPE8 *could do 2 more reps, rest 2min *beginner

3-4[3+1]@80-84% jerk-% rest 2min

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FRONT SQUAT
4x4@~60% bw-% (bw 80% = 1RM FS), rest 2min

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BOX JUMPS + RDL *cl grip
3[5+5]@RPE8 *could do 2 more reps, rest 2min

*10s jarrutus alas

4 x 2 reps

Rest as needed

Syklin kolmas viikko. Jotka ootte menossa Itäkairan pätsiin niin ma+ti treeniä ja ke+to huilia.

3 hang high pulls
2 hang snatches
5 dips on paralette

Cool down :
2 k row

Row result : 10.45
Technique : BB
Dips: black rubber bands

WARM-UP

EMOM x 12 MINUTES

MIN 1 - :50 Row, Ski or Bike (Easy)
MIN 2 - 5 Clean Grip Deadlift + 5 Hang Power Clean + 5 Front Squat
MIN 3 - :50 Row, Ski or Bike (Moderate)

MIN 4 - 10/8 Lateral Burpee Over Bar

WORKOUT

EMOM x 35 MINUTES (6 ROUNDS)

MIN 1 - 15/12 Cal Row, Ski or Bike
MIN 2 - 6 Deadlift + 5 Hang Power Clean + 4 Lateral Burpee Over Bar
MIN 3 - Rest
MIN 4 - 15/12 Cal Row, Ski or Bike
MIN 5 - 6 Front Squat + 5 Shoulder to Overhead + 4 Lateral Burpee Over Bar
MIN 6 - Rest

50/35kg

*Scale the Loading & Reps so that you are able to Complete all the Reps in 01:00 Time Frame Each Minute on the Barbell.
Calories should be done in :50 Time Frame.