Snatch

E2MOM for 2 rounds:
1) 5 Strict T2B + L-hold
2) 10 Ab-wheels + Plank hold
3) 20 AMSU + Hollow hold
4) Rest

Jerk

A) E90SEC (as warmup) (build up to starting weight for part B)

• 1 Push Press + 1 Push Jerk + 1 Split Jerk

B) E90SEC X5 (not super heavy, focus on catch position)

• 2 Split Jerk (2s pause in catch)

C) E2MOM Till days heavy

• 1 Split Jerk

Push & Pull

EMOM 16:

1-2: 10/8/6/4 Bench Press (increase weight each round)
3: 2-3 Rope Climb
4: 45s Row (PK+)

accessories

A) 3-4 Rounds:

• 20-30s Chin Over Bar Hold rest 45s
• 10 Ring Push Up + 30-45s Ring Plank Hold Rest 45s
• 10 Ring Face Pull

B) 3-4 Rounds For Quality:

• 20/20m KB Mixed Rack Front Carry
• 20/20m Heavy KB Suitcase Carry

EILINEN tai

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

20 kg kyykyt

Rive ja työntö

0-6min, 6' AMRAP:
300m row
6/6 alt. DB snatch @easy weight
6 burpee

6-8min, 2' rest

8-13min, 5' AMRAP
250m row
5/5 alt. DB snatch
5 burpee

13-15min, 2' rest

15-19min, 4'AMRAP
200m row
4/4 alt. DB snatch
4 burpee

19-21min, 2'rest

21-24min, 3' AMRAP
150m row
3/3 alt. DB snatch
3 burpee

24-26min, 2' rest

26-28min, 2' AMRAP
100m row
2/2 alt. DB snatch
2 burpee

28-30min, 2' rest

30-31min, 1' rest
100m row
1/1 alt. DB snatch
1 burpee

*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

Squat Clean

Build Heavy Double in Squat Clean in 12 minutes