5-5-4-4-3-3

• + AMRAP push presses @heaviest weight

OTD

Go evey 2:30

A:
Skill Primer
Dip Muslce Snatch, Power Pos. Power Snatch & Drop Snatch
(5-8 sets x 2+2+2)

B:
Tempo Snatch Deadlift, Power Position Snatch & OHS
(8 sets x 1+2+2 / 55%-65%)

3 rounds:

AMRAP4
6 shuttle runs (1 rep = 10m)
2 wallwalks
8 toes to bars

*rest 2:00 between amraps

SET A | 3 rounds:
8+8 1-leg BB deadlift
8+8 banded clamshell R+L

SET B | 3 rounds:
8+8 curtsy box step down
8+8 copenhagen plank lift

AMRAP10: (Ygig)
8 DB hang clean
4 up down
8 DB squat clean
4 burpee
30s flutter kicks (synchro)

With pair for time, YGIG:

50x DDB deadlift
50x Jumping lunges
50x Pull ups
50x DDB Push press
50x DDB Box stepups
50x V-ups
50x DDB Devils press

Time cap: 20min

1×10@50%, 1×6@65%, 3×5@70%

Go every 3:00

Maastaveto 2x4x85%

Etukyykky 3x6x80%
-etukyykyn maksimista

Pystypunnerrus istuen käsipainoilla 5x8-15

Run repeats

3 sets of:

600m @ 3K
– Rest 1:30 –
300m @ mile

– Rest 1:00 -

100m @ fast relaxed


– Rest 4:00 between sets –

AMRAP 9

20 Wallball Shots 20/14p
10 Hang Dumbbell Snatch 22,5/15kg. Alternating
5 Box Jumps 24"/20"

A: halt clean pull + halt power clean + power clean 5x1 @moderate weight

B: power clean + push jerk + split jerk
5x1 @70-75%of jerk

C: power clean + push jerk up to heavy