Abs: 3 rounds of
10 Ab-wheels
20 AMSU
30 Landmine twists
max T2B
Rest

5 Deadlift (115kg)
30 Kcal row
30 DB snatch (alt.) (18kg)
4 Deadlift
20 Kcal row
20 DB snatch
3 Deadlift
10 Kcal row
10 DB snatch
2 Deadlift
5 Kcal row
5 DB snatch
1 Deadlift

Amrap 40'

. Push up x30
. Front squat x20 (52kg)
. Push press x20 (52kg)
. GHD sit ups x30

Tempo Bench Press, every rep 1-2 sec pause on chest

8 x 3, these are deload sets.

Go Every 2:30

3 rounds of:
5+5 Pallof presses
15 KB swing
20 Gorilla rows
25m Unilateral walking lunges
Rest

Tämä viikko ennen kuin rauhoitutaan Joulun viettoon ja ens viikolla kevyt viikko. Laitan sinne 3-5 treeniä taas josta valita tekemisiään ja voi myös halutessaan vetää jonku oman spesiaalin tai kaverin/porukan kanssa tiimitreeniä yms.

Strength:

A, Banded Sumo Deadlift
10-8-6-4-2 @build up

B, 3 sets:
- Narrow Heels elevated lumberjack squat x 6-8
- Single Leg Banded Hamstring Curl x 12 / 12

C,
In Teams of 2:
EMOM 12
Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Box Jump Overs
Min 2 - P2: AMRAP cal Bike / P1:AMRAP Box Jump Overs
Min 3: Rest

Score : total cals + total box jump overs

A:
Non contact muscle clean + push jerk + split jerk 5x1+1+1 @easy

B:
Power clean + tall clean + split jerk
5x1+1+2 @easy

C:
Power clean + split jerk 5x1 @moderate weight

800m bike erg
then 3x
7 land mine press e/s
7 bb bent over row
20s. wall facing HS hold

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Push jerk/squat jerk
7x every 3 min
3 reps @ 90% % of 1rm Split Jerk
RPE 6

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

---

2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

---

EMOM

0-4 mins - 2 squat Clean + 2 push Jerk
2 min Rest
6-10 mins- 1 power clean + 2 squat Clean + 2 push Jerk
2 min rest
12-16 mins 1 power clean + 3 squat Clean + 2 push Jerk + Split jerk
Weight increases each change of complex