Warm up

Spiderman lunge rotations
Russian baby makers
Plank overhead reaches

Part A

5 rounds

Single arm ladder

1-2-3
Row
Swing
Clean

2 min rest

Part B

10 min AMRAP

1-2-3-4....

Russian swing
Headcutter

Every time you rest (put weight down) complete 7 press ups then start back at 1 rep

Part C

3 sets

10-20 plank wall up
20-30 sec side plank

90sec rest

REST DAY

12min Amrap

12 Mavea
9 HPC
6 STOH
3 Tangon yli burpeeta

50/35kg

2 burpee box overs / 3 thrusters 45 kg / 2 pull ups /3 thrusters
4/3/4/3
6/3/6/3
8/3/8/3
10/3/10/3
12/3/12/3
14/3/14/3

Warm-up:
3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
6+6 1-Arm OHS
3 High box jumps

A) OHS

3x6 “Bamboo OHS”.
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

5 @ 58%
2x4@ 63%
2x3@ 70%
5 @ 58%

B) Push press & Shoulder press

Push press
8 @ 64%
8 @ 66%
6 @ 72%
3x4 @ 79%

Shoulder press, 6 x 4 @ 90% (4RM)

C) Accessory:

Strict banded pull-ups, 5 x 15.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

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Reverse hyper, 4 x 12 - moderate

Back extension on GHD, 4 x 15

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3x
1:00 plank hold with feet on rower
15m+15m 1-arm suitcase carry

A: Halt power snatch – power snatch – snatch 3x2 @max with good form
B:Slow motion clean pull – power clean @80% of power clean
C:Front squat triples T:43x2 @75%

Warm up
3 rounds
5 inchworms
10 Spider-Man lunges
250m run

30 min EMOM
Min 1: 12/10 cal row
Min 2: 12/10 cal bike
Min 3: 10 DB box step overs 40/20
X 10

Cool down (10 min stretch)
1:00 pigeon side right
1:00 pigeon side left
1:00 single leg forward fold
1:00 single leg forward fold
2:00 seated straddle
2:00 butterfly
1:00 saddle with archer arms (right side)
1:00 saddle with archer arms (left side)

A: Clean pull + Hang power clean + squat clean
B: Split jerk behind the neck + Split jerk
C: Emom 7’: Snatch @65-75%

AMRAP 15
10 DB/KB snatch (5/ side)
300m run
10 DB/KB push press (5/side)

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

GRT(20)
On the 4:00 x5
400m run

Finisher
50 leg raise
1:00 min quad stretch