E3MOM x4:
4 pause back squat (4s pause at the bottom)
- RIR 1-2 viimeisellä setillä eli pieni korotus viime viikosta

PERFORMANCE

AMRAP x 12 MINUTES
2 Hang Power Snatch (52,5/35)
4 Overhead Squat
8 Toes to Bar
24 Double Unders

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FITNESS

AMRAP x 12 MINUTES
2 Hang Power Clean (Moderate)
4 Front Squat
8 Kipping Leg Raise
48 Single Unders

• RPE 8
• Video: https://vimeo.com/910340257?share=copy

OHS

5-4-3-3

find moderate/ heavyish, not all out

50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (42,5/60 kg)

Scaled WOD
For time:
25-20-15-10-5
Air squats
3-6-9-12-15
Push presses

AMRAP 10-12min

45s machine 30s easy&15s fast
5+5 kb suitcase deadlift
5+5 kb hang snatch
5+5 kb ohs
5-10 snowangel

AMRAP x 15 MINUTES
400m Run / 1½ x Stairs*
10 Toes to Bar or Knees to Chest
20 Walking Lunges
:30 Plank or Knee Plank

• RPE 6-7, take it a bit easier today!

E2MOM x5:
6-12 cal row
6 thruster (60/40)

Työaika: ~60s / intervalli, TC 75s / intervalli.
Skaalaus: Valitse thrustereihin paino, jolla pystyt tekemään toistot putkeen ainakin suurimman osan sarjoista, mutta joka haastaa sinua. Soutuun valitse kalorimäärä, jonka pystyt saavuttamaan 30-45s:ssa.
Rasittavuus: RPE 8-9

Snatch Pull + Hang Snatch ( Under Knee )

Working 15 minutes & Go Moderate / Heavy. Technique first !

Warm Up
2 rounds
2 min cardio machine
16-20 cossack squats
8-10 pause wall squats
8-10 burpees
then some barbell prep for snatch and start Strenght part

Strenght
Flat foot snatch 3x3 reps @35-50%
Snatch 3x3reps@60-70%
4 sets : 75-85%x1, rest 15sec 75-85%x1, rest 15sec 75-85%x1 rep
rest 1-2 min bwn sets.
Snatches can be done squat or power snatch, depending of your needs/mobility

Metcon
12 min amrap
Tabata with cardio machine
then rest of the time amrap of :
3 power cleans @50-60% of 1rm (no more than 60/42.5kg)
6 push ups
9 air squats
target is 8-12 rounds total

POST WORKOUT STRENGTH
Back Squat
5x5

• Use the same Light Weight for All Sets. This is a Deload Week.
• Week 5 of 6