3 Rounds for Time :

400m Run ( 500m Row )
10 Power Snatch 60/42,5kg

TC 10

Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

WRK(27)
WRK 7:00 Rest 2:00 x3
5 db lunge-sters(left lunge + right lunge + thruster)
10 step ups
5 hand release burpees
10 sit ups

Finisher
50 bicycles
1:00 samson

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

For time

• 150 wall-ball shots

  • ♀ 14-lb medicine ball to 9-foot target
  • ♂ 20-lb medicine ball to 10-foot target

AMRAP24, in groups of 3, YGIG - divide anyhow:
1200 / 900 m row
90 kbs
75 jumping split squat
60 kb clean
- rest 60s between rounds -

Prone Banded Hamstring Curl: 3 x 25. Rest 60s.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

Deadlift 5x3 @RPE 4
(2-4 reps in the tank)
Rest 2-3min between sets.

Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

WRK(22)
WRK 1:00 Rest :30 x15
7 hand release push ups w/shoulder tap
7 goblet squat (choose load)
7 plyo jumps

Finisher
50 slow bicycles
1:00 hamstring stretch

WEEK 5/6

WARM UP 15-20min

Keskiviikon saliohjelman + clean / jerk technique

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-% pal 2min *(bw 70% = 1 RM CL&J)

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

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CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK
4-5[1+2+1]@RPE8 *2 quality reps reverse pal 2min

250M SKI ERG
500M ROW
1000M BIKE ERG

REST 3MIN

2000M BIKE ERG
1000M ROW ERG
500M SKI ERG