Strength

Deadlift x 3 x 5 @ 70% 1RM

"Southie"
For time:
45 Deadlifts (70/52,5kg)
30 Hang Power Cleans
15 Squat Cleans

Timecap: 10 mins
Beginner Option: AMRAP 8: 8 Deadlifts + 8 Goblet Squats + 8 Squat Thrusts

Penkki max1

Alkulämmöt esim
-band-pull-aparts/facepulls
-lavan aktivoinnit seinää vasten
-suorinjaloin mave
-’shoulder dislocates’ harjanvarrella
—> kaikkia läpi 1-2x20

+lisäksi käsien/lapojen/kyynärpäiden/ranteiden pyörittelyä mahdollisimman paljon

Aktiiviset venyttelet: rinta, lonkankoukistajat, alaselkä/takareidet...

Perusohjeet nousuihin:
-noin 50% asti vitosia
-noin 70% asti kolmosia
-tästä eteenpäin ykkösiä

MIETI TAVOITERAUTA VALMIIKSI JA MITEN LÄHDET SITÄ LÄHESTYMÄÄN!!!

EMOM 15

1 Minute : Row 12/9 Calories
2 Minute : 7 Burpees to Target
3 Minute : 20 Single Leg V-Ups

5 Rounds
10 Box Jump 60/50cm
10 Front Squat 60/43kg
10 USA Swings@ 32/24kg or heavyish weight
Timecap: 16 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Single Arm Overhead Carry with DB/KB
10 SLOW Arm Haulers
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

"Jennifer"

Complete as many rounds as possible in 26 minutes of:

10 pull-ups
15 kettlebell swings 24/16 kg
20 box jumps, 24/20 inch box

Warm Up
2 rounds
2 min cardio machine
20 banded side steps + 10-15 banded air squats
20 banded glute bridges / 2nd round 10/10 single leg hip bridges
:40 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 5x5 reps@60-70-75-80-85% of 1rm
Double KB Front Rack Walking Lunges 3x10-12 reps@heavy weights
rest 2-3 min bwn sets

Accessory Work
3 supersets
Heavy Farmers Walking x 40-50 meters
Weighted Ukraine Twists x 20-30 reps + Tuck ups x 10-15 reps
rest 1-2 min bwn sets

WARM-UP
3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer,
Snatch deadlift + Snatch + Hang snatch.
Build up to workset weights.

Worksets,
4 x 2 snatches @ 77%
Rest 2:00 min between sets

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CLEAN AND JERK

Primer:
Clean deadlift + floating hang clean + 2 split jerks.
Climb up to workset weight.

Worksets:
Hang clean & jerk,
5 x 1 @ 82%
Lift every 2:00 min.

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STRENGTH

Hatch, week 2 day 1.

Back squat,
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

Front squat,
5 @ 60%
5 @ 70%
2 x 5 @ 75%

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(OPTIONAL) BONUS

Push press,
3 x 5 @ RPE 8

Pull-ups,
3 x Max reps (Use bands if needed. Target rep range 8-12)

Core:
3 Rounds of:
20 Heels over object taps
20 flutter kicks
20 Alternating leg V-ups
Rest 1:00 min between rounds.

2 x Partner AMRAP 15

A)
20cal c2bike
20 Db snatch@22,5/15kg

B)
20cal echo
20 up&down

rest 3min between sets

EVERY 1:30 x 6 SETS
1 Snatch Deadlift + 2 Hang Snatches + 1 Snatch
Option for Power or Squat
Start Light and end Mod-Heavy. RPE 7