4 Rounds: 4min on/2min off
Alternating A&B

A
Buy in 500/400m Row
+ Amrap:
-10 KB Deadlift
-10 WB

B
Buy in 500/400m Row
+Amrap:
-15 V-Up
-10 Burpee 2 target

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

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SNATCH SHOULDER PRESS + PUSH PRESS + OHS
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

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HIP MUSCLE SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

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TALL SNATCH + OHS
3-4x [3+3]@barbell, rest btw sets 2min

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POWER SNATCH from POWER POSITION
3-4x 2-3@barbell-light weight, rest btw sets 2min

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BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

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RDL *sn-grip, use straps
5x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

12min emom
A 4 leukaa
B 10 + 10 push press strict + haukkari
C ojentajat kiekolla

25 cal row or bike
15 power snatches
5 wallwalks

25 cal row or bike
15 clean and jerks
5 wallwalks

25 cal row or bike
15 thrusters
5 wallwalks

TC 20 minutes

For time

• 21 power snatches
• 21 strict handstand push-ups
• 15 power snatches
• 15 strict handstand push-ups
• 9 power snatches
• 9 strict handstand push-ups

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rock, alternating

2x12'AMRAP, 3'Rest
20 alt. DB snatch
20 wall ball
20 box jump
20 abmat sit up

Continue next AMRAP where you finished first

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6-6-4-4-3 reps

tempo 32X2 (3s jarru alas, 2s pause pohjassa, X terävästi ylös)

Go every 3:00

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