1 Minute : 5 Burpees
2 Minute : 1 - 10 Thrusters 60/42,5kg

Score : Total Thrusters

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 + Muscle snatch + Snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 10:00 minutes of: Power snatch + Hang power snatch @ 60%

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CLEAN AND JERK

Primer:
Clean deadlift + Hang power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 10:00 minutes of: Hang power clean + 2 Split jerks @ 65%

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STRENGTH

Hatch, week 4 day 1

Back squat,
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Front squat,
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%

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(OPTIONAL) BONUS

Push press,
3 x 5 @ RPE 6

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

Core:
Accumulate total of 60 Starfish crunches.

YGIG Quarterfinal event 2:

3x
50 WB
50 Boxin yli burpeeta

*Toistot saa jakaa miten vaan.

TC: 25min

4@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x4@-10%

*target load of max ~77%, sp-%, rest btw sets 3min

4rounds:

10 box jump over
10 burpee over bar
20/15cal row
10 burpee over bar
10 box jump over

REST 3min between rounds

Target under 4min / scale rep scheme if needed / kiihtyvä tahti, viimeinen kierros päivän nopein

20min T2B tech
Voit käyttää videoita apuna tai käyttää omia drillejä.
Liikkeen voi tehdä myös renkaissa jolloin se on helpompi.

EMOM 30
1) 12-14/9-11 cal ergo
2) 10-15 Pull up / C2B
3) 8-10 burpee box jump over
4) 12-14/9-11 cal ergo
5) 12-16 db snatch alt.
6) REST

RPE 4-4.5

Huom!
Tavoite säilyttää sama vauhti treenin loppuun asti. Treenin jälkeen pitää olla fiilis, että pystyis tekemään vielä 1-2 kierrosta.

AMRAP x 25 MINUTES
1:30 Cardio Choice 1: Row/Bike/Ski/Jog/Jump Rope
:30/:30 SA KB/DB Front Rack Hold (Heavyish)
20 Alt. KB/DB Slides
1:30 Cardio Choice 2: Row/Bike/Ski/Jog/Jump Rope
2/2 KB/DB Turkish Get-Ups
:30/:30 Side Plank

• RPE: 5, easier day today!
• Video: https://vimeo.com/932331432?share=copy

AMRAP 10:
20 Push Press (50/35kg)
20 Barbell Rows (50/35 kg)
20 Toes To Bar
Goal: 2+ rounds

Extra credit:
Banded Triceps Complex AMRAP
– Single Arm Pushdowns x 60s right
– Single Arm Pushdowns x 60s left
– Banded Overhead Triceps x 60s
– banded pushdowns x 60s

Rowing Intervals

1000m row / moderate/vk1
500m row / fast / vk2
1000m row / moderate/vk1
500m row / fast / vk2
2x100m row / max sprints

rest 2min between rows