A)
EMOM 21’
1: 3x ( 1 push up to clean and press )
2: 4 front squat
3: 5 swing
*same weight, double KB

B)
In every 2’30” x 3 rounds
10 alt. offset march (overhead and suitcase )
6/6 single arm front rack sit up

2 rounds
5/side Single leg DB clean and jerks
10 Banded squats
50 Speed rope steps
+
Build to workout weight for Power clean and jerk and Thruster
* Practise few sets of DUs, C2B and TTB between weights as you build up
+
@ workout weight
35 Double-unders
3 Power clean and jerks
6 Chest-to-bar pull-ups
3 Thrusters
6 Toes-to-bars

Clean And Jerk

A) Build Up To Days Heavy 1RM

• C&J

B) E90SEC X9

Set 1-3: 1 C&J @90% from days max
Set 4-6: 2 C&J @80%
Set 7-9: 3 C&J @70%

Metcon

AMRAP 20:

10-20-30-40…etc

• Cal Row
• T2B
• WB

Accessories

A) 3x Superset:

• 30m Backwards Sled Drag
• 10-15 Slider Hamstring Curl

*rest 3min between sets

B) 3-4x For Quality:

• 15/15 Weighted Calf Raise
• 10/10 KB Hip Flexor Raise

shoulder & Th mobility

KB amrbar 3x5/5

bear pos. banded Th rotations 4x8/8

superset, 5x
3/3 worlds greatest stretch
5/5 unilateral KB RDL

TGU 5x1/1, bulid up to heavy

In every 4min x 6 sets
40 DU
20 wall ball
10 KB swing @24/16kg

score is the best time

AF, WEEK 46, Day 2

CORE (optional)

2-3 rounds, go by feel, and rest as needed between sets.

1) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10 Slow and Controlled Hanging Leg Lift

Overall RPE 4

Every 1 min for 30 mins (6 rounds)

Min1 : Machine, 200 m
Min2 : 15 Box Jumps, 60/50cm + max rep Push-ups,
Min3 : Double under 60reps / Single under 120 reps
Min4 : 15 Kettlebell Goblet Squats + max rep Kettlebell USA Swings @24/16kg
Min5: Rest

Partner Workout ( total 8x3’ON/90”OFF)

In 3 min x 4 sets
P1: 10 Alt. Devil’s Clean + 10 Single arm DB thruster (5/5) @22,5/15kg
P2: 30/24 cal row
Remaining time AMRAP box jump over@60/50cm (You GO, I GO)
Rest 90” btw sets

Then
P1: row
P2:dumbell

In 3 min x 4 sets
P1: 50 Double under + 20 incline push ups on box
P2: 30 Hang dumbell snatch + 20 ring row
Remaining time AMRAP cal row (You GO, I GO)
Rest 90” btw sets

Then
P1: dumbell+ ring row

P2: du+ push ups

Syklin kolmas viikko

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sp-%, rest btw sets 2-3min