PERFORMANCE
2 x 8:00 AMRAP; Rest 2:00
2-4-6-and so on...
Strict Handstand Push-Ups / Hand Release Push-Up
Tall Box Alt. Step-Up (unweighted)
Double DB/KB Front Squats @50/35lbs

---

FITNESS
2 SETS
2 x 8:00 AMRAP; Rest 2:00
2-4-6-and so on...
Push-Ups / Box Push-Up
Tall Box Alt. Step-Up (unweighted)
Double DB/KB Front Squats @35/10kg

• Reset at the beginning of the second AMRAP.
• Goal for step-up is higher than normal step-up. Use box and some extra plates if needed.
• RPE 7
• Video: https://vimeo.com/814524365

POST-WORKOUT STRENGTH
Back Squats
8-6-4 | 6-4-2

• Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
• Week 2 of 5
• RPE 8

Clean pull
4x2 V2

AMRAP 20:
10 Push Press 50/35
10 KBS 24/16
10 Box Jump 60/50

1RM Back Squat

5x3 Pause Front Squat (3sec) @70%+

15min with light weight: (40-50% of 1RM snatch) 2 "no feet" snatch balance + 2 OHS (2s pause at the bottom)

Huom! Kevyillä painoilla keskittyen tekniikkaan. "No feet" = jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ponnistuksen/ojennuksen jatkumona.

EMOM12 1 snatch pull + 1 hang snatch @60-70% of 1RM snatch

strict weighted pull up
6 x 3-6

2 rounds for time: (YGIG)
80 wallball @9/6kg
60 cal row
20 bar MU
60 cal row
80 wallball @9/6kg

TC 35min

RPE 4-4.5

Skaalaukset: bar mu->banded bar mu/burpee pull up Huom! Toistot saa jakaa miten haluaa.

RX:
EMOM16
1. 8-10 strict t2b
2. 2 sets of HS walk
3. 1 set of DU
4. Rest

Scaled:
EMOM16
1. 4-6 strict t2b
2. 1-3 wall walk
3. 1 set of DU
4. Rest
RPE 2.5-3
Huom! Kevyt emom keskittyen liikkeiden laatuun. Skaalaukset: strict t2b->strict leg/knee raises du-> harjoittelua tai sinkkuja