8 x AMRAP2

2min rest between amraps

A) 10 power clean @70/50kg remaining time burpee over the bar

B) 18/13 cal row/bike
Remaining time T2B/T2R/knee raises

RPE 4.5

Huom!

Treenin idea on liikkua reippaalla intensiteetillä, mutta tavoitteena ylläpitää vauhti treenin loppuun asti. Remaining time liikkeisiin pitää jäädä vähintään 45s aikaa. Skaalaa PC painoa/soudun kaloreita tarvittaessa.

EMOM 24 (6 Rounds)

1) 1 Round of Cindy*
2) 10 Hang Power Snatch 40/30kg
3) Max reps Burpee Box Jump
4) Rest

*Cindy
5 Pull up
10 Push up
15 Air squat

For load

• 6 alternating front-rack reverse lunges (3/leg)

4 rounds of:
8 Ab-wheels
16 Mountain climbers
8 Weighted AMSU
16 Russian twists
8 Reverse crunches
16 Windshield vipers
Rest

Snatch exersices

3-4× with barbell / very Light weight , perfect technique
A.1) Muscle snatch from hip ×3
A.2) Muscle snatch from floor with no contact ×3
A.3) No feet tall snatch ×3
A.4) Tall snatch ×3

B.1) Snatch pull from floor to above knee + snatch pull from floor to power position + low hang snatch 1+1+1
~12min

C.1) Snatch grip push press behind neck w/3.sec pause @catch + ohs w/3.sec pause atg Adding weight, tecnique comes first!
3+1 ~12min

D.1) Overhead Squat w/double bounce
10min 2reps @every 2 minutes

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Easy Jog or Walking
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-

E3.30M or E3M x 4
12-14 alt. DKB floor press (2-0-X-1)
6-8 ring row (2-0-X-2)
10-15 plate sit up

Huom! Liikkeet laatua vastaan. Huomio temmot. Lähdöt niin, että jää vähintään 90s lepoa settien väliin.

3 × 10 reps

Go every 1:30

12 Rounds:
1 Squat Snatch (52/35)
2 Hang Power Snatches (52/35)
3 Deadlifts (52/35)
4 Burpees
5 TTB
6 Box Jump Overs (60/50)
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges (24/16)
9 Kettlebell Swings (24/16)
10 GHD Sit-Ups
11 Wallballs (20/14) Females to 9' Target
12 Calorie Assault Bike

Athletes start by completing 1 Squat Snatch. That's the first round. The next rounds is 2 Hang Power Snatches, followed 1 Squat Snatch. There's round two. Round 3 continues one line further - 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch.

Written a different way, the workout flows as follows:
1 Squat Snatch
2 Hang PSn + 1 Squat Sn
3 Deadlifts + 2 Hang PSn + 1 Squat Sn
4 Burpees + 3 Deadlifts + 2 Hang PSn + 1 Squat Sn
5 TTB + 4 Burpees + 3 Deadlifts + 2 Hang PSn + 1 Squat Sn
Continuing this flow for a full 12 rounds, with the final round starting with the 12 calorie assault bike

hip & spine mobility

4 rnds for quality
30/30sec unilateral KB front rack hold
8/8 alternating superman
5/5 KB teapot

triset, 3 rnds
8/8 band resisted side plank clamshell
10m tiger walk (slow speed, focus on core
stability)
5/5 windshield vipers