Vaihteluviikko

20min laadukkaasti

5-8 Raakaleuka
8-10 Ranskalainen punnerrus
20-30s Kaaripito
8-10 Lapapunnerrus tangolla kuppiasennossa
8-10 Kulmasoutu KK/KP

2 high hang cleans + 1 split jerk.

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Hang snatches
3 High box jumps
20 Flutter kicks

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SNATCH

Primer:
3-Position snatch.
(Above knee, below knee, floor)
You choose the weight, but focus on speed, control and good technique.
3-5 sets / 8:00 minutes

Snatch,
3 x 3 @ 76%
3 x 2 @ 80%
3 x 1 @ 84%
Lift every minute on the minute.

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SHOULDER PRESS & PUSH PRESS

Shoulder press,
5 x 6 @ 90% of the heaviest set of 6 from last week.

Push press,
2 x 6 @ 78%
3 x 4 @ 83%
Lift every 2:00

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BACK SQUAT

Back squats,
5 @ 76%
4 @ 78 %
3 @ 81%
5 @ 79 %
4 @ 81 %
3 @ 84%
Lift every 2:00

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(OPTIONAL) BONUS

Accessory:

4 Rounds of:
15 Banded pull-ups
10 Seated z-press with kettlebells
20 Alternating leg V-ups
12 Toes up romanian deadlifts
12 Cyclist squats
10-15 Back extensions on GHD
Rest 1:00 min between rounds.

Conditioning:

Metcon (reps)

6 Rounds of 2:00 minutes work with 1:00 min rest between rounds:
18/15 Calories row
Max reps Devil’s press in the remaining time.

Choose moderate weight dumbbells.

3 rounds
5 tempo front squat (32x1) @50-60% 1RM
10-12 DB/KB bent over row
Rest 1,5-2min

AMRAP 12
12 Front Squats
12 Toes-to-bar
12 Handstand Pushups

RX: 50/35kg
RX+: 60/40kg

Partner WOD

4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories

*AMRAP of (continue where You stopped)
30 KB Swings, heavy
30 Weighted Box Step-Ups
30 alt Double DB Hammers Curls into Press
30 DB Renegade Rows
30 Weighted Partner Sit-ups

Weighted dip 8x3x55%

RX
EVERY 1:30 x 5 SETS
1 Hang Squat Snatch + 1 Snatch + 1 Overhead Squat

SCALED
EVERY 1:30 x 5 SETS
1 Hang Power Snatch + 2 Power Snatches
Start Light and build to Mod.
RPE 6

6x
New Interval every 6th minute
alt between a, b and c

A) 20-25/15-20 Cal. SkiErg
20 KB Swings 24/16kg
15 Goblet Squats
10 Pushups

B) 20-25/15-20 Cal. Row
20 Box Jump Overs
15 Wall Balls

C) 20-25/15-20 Cal Bike
20 DB Snatches 22,5/15kg
10 Burpee over DB

1 front squat + 3 back squats

Scaled WOD
7 sets for load:
3 front squats + 5 back squats