Optional Accessory:

EMOM x10

2x Power Clean, Drop and Go.

Add loading after 2 sets. Find heavy double of the day.

RPE 5

CONDITIONING

3x6min AMRAP, 3min rest between

15 Power Snatch 40/30kg
15 Box Jump
15/12 cal Row

Overall RPE 3 to 4

Start every amrap from the beginning.

WEIGHTLIFTING

EMOM x9

Power Clean + Hang Squat Clean + Push Jerk

RPE 3 to 3+

Light and fast

STRENGTH
4 rounds, rest as needed

1) 6+6 Reverse Lunge
2) 6 Behind the Neck Snatch Grip Press
3) 6 Double KB Row, tempo 3010 (3sec negative)

RPE 4 to 4+

Try to add 5-10% compared to last week.

A) 3x4 pause bench press @70-75% 1RM

B) 4 rounds
5-4-3-2 wall walk
Unbroken set of strict pull-ups after each set of WW

*Rest as needed between the rounds
*Scaled WW: 4-3-2-1 or shorter walk

A) Power snatch

From 0:00-5:00:
Find a 5-rep-max power snatch

From 5:00-10:00:
Find a 3-rep-max power snatch

From 10:00-15:00
Find a 1-rep-max power snatch

Push Press
1x8
1x6
3x4

treshold metcon
pareittain:
40-50min:
run 800m
60 db/kb snatch
100 ropeturns (backwards)
60 box jumps
100 batman sit ups

For time:

30-20-10
Db snatch @22,5/15kg
90-60-30
DU

”Workout 18.2”

Aikaa vastaan:

1-2-3-4-5-6-7-8-9-10

• käsipainokyykky (N 2x15kg / M 2×22,5kg)
• bar-facing-burpee

”Workout 18.2a”

• Rinnalleveto 1RM

Time Cap 12min. Molemmat osiot on suoritettava 12min sisällä.