Kevennys viikko. Lasketaan intensiteettiä hiukan ja kuormitusta.

3:00 easy cardio (bike run or row)

Then barbell warm up snatch grip

Power snatch + OHS
EMOM x 10
1 power snatch + 1 OHS

*building in weight for quality

OPTIONAL COOL DOWN
1 SET FOR QUALITY
2:00 Lat/Upper Back Foam Roll
10 Up Dog to Down Dog
10/10 Banded Standing Shoulder External Rotation

20:00 AMRAP
30/24 cal row
20 weighted sit ups 20/14
10 power snatches 95/65

3 rounds:
10 strict press
5-10 pull up/ring row
10+10 DB row
-rest as needed-

RestDay!

Warm up:
3 rounds
• 10m bearwalk
• 5 spinalcurl + inchworm + scapula push-up
• 5 downdog + cobra
• 5/5/5 wall hinge/ box wall hinge
• 10 shoulder rotation /w stick

** 4x8min (A+B+A+B)**
A.)
• 10+10 banded overhead mobility
• 10 banded pull apart
• 10 lying shoulder rotation
• 10 lying snow angels (plates/ banded)
B.)
• 6+6 gorilla row
• 10 bird dog + abs crunch
• 10m overhead farmers walk
• 6+6 scorpion

Clean

Shoulder & hip mobility
10min

Barbell warm up
10min

Deadlift Clean complex
In 10min build up as heavy weight as possible of:

2 deadlifts
1 clean

E2mom for 20min
5 bar over burpees
3 DL
1 clean

RX
70/100kg

Scaled
75% of Clean 1RM

RMU
Wu:
Classic gym
2x5 ring push up
2x5 ring pull up
Core
Hollow arch to ring

Skill
RMU to knee 2x5
RMU to jump 2x5
Ring Kipping 4x5
RMU to help
RMU

Workout 00:00 ring pull up 3/5, 00:300 ring push up 3/5
5-10 rounds

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt