RX:
Partner 1.
Row 15/12 Cal

Partner 2.
2 rounds:
6 DDB power clean
6 DDB thruster
6 Alt. DDB reverse lunge
(2x 17,5-20/12,5kg)

Scaled:
Partner 1.
Row 13/10 Cal

Partner 2.
2 rounds:
6 DDB power clean
6 DDB thruster
6 Alt. DDB reverse lunge
(2x 12,5-15/10-7,5kg)

Huom!
Toinen parista soutaa annetut calorit ja toinen tekee samaan aikaan 2 kierrosta DB liikkeitä. Kun kummatkin ovat tehneet omat toistonsa vaihdetaan paikkoja.

Tavoitteena tehdä mahdollisimman paljon peruskestävyyttä ja hyötyliikuntaa.

Kirjaa ylös viikon saldo aikana tai metreinä.

AMRAP 10
12 Shoulder to Overhead 42,5/30kg
10 Pullups
12 Front Squats
10 Box Jumps

IN TEAMS OF 2.
AMRAP x 30 MINUTES
100 Wall Balls
80/60 Cal Bike/Row/Ski
60 Deadlifts @100/70kg
40 Strict Handstand Push-Ups / Pike Push-Ups / Push-Ups / Incline Push-Ups
P1 works while P2 rests. Split work as needed.

AMRAP 10
5/4 Cal Bike/Row
6 Burpees
8 each Renegade Rows (22,5/15kg)
– Goal: Challenging effort
6+rounds
Rx+: (27,5kg/) (Calorie Ski)

Extra:
Bicep Carry
4 x 30 Meter Carry. Rest 60s
– Go light!

back rack reverse lunge 3x 8+8
* -lepo 2-3min
-tee heikompi jalka ensin*

Warm Up
4 min cardio machine
6-8 inch worm + push ups
6-8 squat strech per side
then 2 rounds
5 clean pulls
5 tall power cleans
5 front squats
5 push press
then 2 rounds
3x the first complex with barbell

Strenght
Power clean+push press+squat clean+split jerk 3x1+1+1+1reps@35-50%
then
Squat Clean + Split Jerk 3x2+2reps@60-70% of 1rm
then
Squat Clean + Split Jerk

5 sets 1+1reps@75-90%, rest 20-30s, 1+1reps@75-90% of 1rm

Metcon
2xTabata, first one will be the warm up tabata
alt time with partner, use air bike or rower

1 Snatch balance + 2 OHS (15 mins)
- daily max
- practice bottom position
- no sinking but landing in a squat in Snatch balance
Optional: 5x5 OHS at a moderate weight to work on bottom position

RX
EVERY 2:00 x 7 SETS
50 Double Unders
Power Cleans (see below)
Rest Remaining Time
Power Clean Options... 5 Reps (70/47) or 4 Reps (85/60) or 3 Reps (93/65)

SCALED
EVERY 2:00 x 7 SETS
50-100 Single Unders
Power Cleans (see below)
Rest Remaining Time
Power Clean Options... 5 Reps (light) or 4 Reps (moderate) or 3 Reps (moderate+)
RPE 8

OPTIONAL COOL DOWN
FOR QUALITY
5:00 Foam Roll of Choice

WARM-UP
3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK

Clean + Push press + push jerk

8 x (1+2+1) @ heaviest set from week 3
Lift every 2:00 minutes

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STRENGTH

Back squats,
4 x 2 @ “2 RIR”

Front squats,
3 x 3 @ “4 RIR”

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(OPTIONAL) BONUS

Bent over row,
3 x 10 (moderate)

Hammer curl into shoulder press,
3 x 10 (moderate)

Death march,
3 x 20 steps (moderate)

Box step-ups,
3 x 16, alternating legs (moderate)

Core:

3 Rounds of:
1:00 min plank
20m+20m 1- Arm suitcase carry (heavy)
Rest 1:00 min between rounds.