A,
Sumo Deadlift 3-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy set of 3, then back off to a heavy set of 10.

RPE 8/10 for both sets.

B,
1 1/4 Front Squat 1x1

Use the heaviest weight you can for the set.
Find a heavy single for the day in 15 mins.

C,
3 rounds for time of:
5 Front Squats, 102/70kg
10 Push Jerks, 70/52kg
50 Double Unders

Goal
Sub 9 mins

D,
3 rounds for quality of:
10 Kneeling Kettlebell Halos, pick load
15 Band Face Pulls
Hollow Rock, 20 secs

Kneeling Kettlebell Halos- 5 reps each direction

AMRAP 20:
15 Air Squats
10 Push-ups
5 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
200 Meter Run/ 250m Row

WEEK 6/6

WARM UP 15-20min

Perjantain saliohjelman + snatch technique

---

SNATCH PUSH PRESS + SNATCH BALANCE
3[2+3]@BB / RPE8 *2 quality reps reverse pal 2min

---

SNATCH PULL to POWER POSITION + SNATCH HIGH PULL above knee *full foot
4[1+3]@RPE8 *2 quality reps reverse pal 2min

---

SNATCH PULL to POWER POSITION + SNATCH above knee
5[1+2]@RPE8 *2 quality reps reverse pal 2min

Back Squat x 1RM
Shoulder Press x 1RM
Deadlift x 1RM

Pec and hips mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:

Pull up x5
Box jump x10
K2E x15

35' Liit One @ Assault runner moderate pace

Other perform 1 Round of:

Treenaaja __________________________ Kuntoilija

A)
15m Dual DB OH lunges (7.5m x2)
12 Dual DB renegade rows
9 Dual DB Up & Downs
6 Dual DB Power cleans

B)
15m Handstand walk (or adapt)(7.5m x2) / 15m Bear walk (7.5m x2)
12 T2B / K2E-Leg raises
9 Dual DB front squats
20"sec Back exension hold

10min easy pace bike (NOSE BREATHING)
+
3-6rounds:
5min bike
5min run
+
10min easy pace bike (NOSE BREATHING)

TARGET PK 1-2 / NOT TOO FAST!!

LÄMMITTELY
Availut, 90s./liike
- Liskokierto
- Toispolviseisonnassa - toinen jalka suorana sivutaivutus
- Lähentäjävenytys + kierto
- 45/45 asennossa eteen kurotus ja kierto taakse

Lantion ja coren aktivointi, 2 kierrosta - 10 toistoa/liike/puoli
Vuorotellen:
A) Lantionnosto + kuminauhan painallus jalkoja kohti
B) Nelinkontin jalan vienti ristiin ja kosketus vastakkaiseen käteen
Vuorotellen:
A) Kuminauha rinnan päällä - jalkojen laskut
B) Bird dog

CIRCUIT
3 kierrosta, 35s./20s.
1. Lankussa kuulan siirto eteen ja taakse
2. Rapunosto
3. Slam ball ylös + paiskaus alas
4. Soutu

Squat Clean

A) WU 3-4x For Quality:

• 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
• 3 DB Squat Jump

B) Primer

1) E2MOM X6:

• 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

2) E2MOM X6

• Squat Clean + Hang Squat Clean *From moderate to heavyish

3) EMOM Until days heavy technical

• 1 Squat Clean

Clean Pull

• 3x3 @110-120% *rest 2-3min between

Metcon Lifting

6x 2min on/2min off:
Alternating A&B

A) 18 Cal Echo Bike +
AMRAP: C&J @60kg

B) 20 Cal Row +
AMRAP: Burpee Over Bar

Accessories

A) EMOM 12:

1) 45s KB Fr Hold (Heavyish)
2) 10-15 Heavy KB Swing
3) 30/30s KB Suitcase Hold
4) Rest

Clearing T-spine then shoulder mobility:

http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/