AMRAP 32:00 in teams of 2:
32 Goblet squat @24/16kg
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 ( Strict Handstand) Push-Ups
32 Calorie Bike/Row/Ski

Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

1.) Muscle clean + front squat + press in jerk 4x 3+3+3
2.) Clean 7 x 2
3.) Clean pull 4 x 3
4.) Front squat + box jump
5 x 3 +1
5.) Good morning 3 x 5

Lepoja

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(23)
On the 2:30 x10
8 push ups or bridged dumbbell press
16 jump rope
8 hammer curls
16 dumbbell hop overs

Finisher
50 round the world
1:00 chest opener

For time
1000m Row
100 Push Press @35/25kg

PP light weight, big sets
Timecap: 12mins

A: Snatch pull 110% of snatch 5x5
B: Snatch technque snatch from turnover height
C: Squat snatch with slow motion snatch pull

AMRAP
- max time single arm hang
- 15 meters plate pinch and carry

Training plan for September

Workouts inspired by The Training Plan

1. Gymnastics & conditioning
2. Upper body strength with push focus & core
3. Leg strength & aerobic work
4. Upper body strength with pull focus & core
5. Leg strength & aerobic work & core

Total workouts of the week 9-10 hours and 5 workouts
- 3-4 weeks on : 1 week off
- 6-7 hours and 4 workouts for deload

1.Monday
120 min
Gymnastics & conditioning
- Bar muscle up / ring muscle up
- Conditioning (pull ups, chest to bar, toes to bar, ergs)

2.Tuesday
110 min
Upper body strength with push focus & core
- Bench press
- Weighted chin up
- Dips
- Incline DB press
- Lateral raise
- Incline cable press
- DB row
- Arnold press
- Tricep extension/push up
- Weighted sit ups
- Abmat sit ups

3.Wednesday
120 min
Leg strength for 90 min
- Box squat/leg press
- Lunges
- Romanian DL/DL/sumo DL
- Hip thrust
- Glute kick back
- Hamstring curl lying/standing
- Abduction
Easy bike for 30 min

4.Friday
110 min
Upper body strength with pull focus & core
- Pull up
- Bench press
- Cable row/barbell row/T-bar row
- Shoulder press
- Straight arm lat pulldown
- Lateral raise
- KB push press/bicep curl DB's
- Face pull
- Bicep curl Z-bar
- Core

5.Saturday
120 min
Leg strength for 70 min
- Back squat/front squat
- Hip thrust
- Bulgarian split squat/walking lunges
- Hamstring curl
- Quad extension
Aerobic work & core for 50 min
- Aerobic work or Mikko's triangle
- GHD sit ups

9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean and Jerks (135/95)

KILOS – (61/43)

2 rounds
2:00 easy / mod pace rowing
2:00 easy / mod pace ski
20 reverse lunges @bodyweight
20 alt leg v-ups
10+10 single arm ring row
:30 HS Hold