AMRAP15

10+10 db snatch 45/25 lbs
10 box step over
10 abmat sit up

4 AMRAP
5 Push-ups
10 Wallball shots, 20/14

Rest 2 min

4 AMRAP
5 T2B
10 Box jumps

Tulos on yhteenlasketut toistot molemmilta kierroksilta.

5 kertaa Front squat, 50 FS maksimista:

3 - 3 - 3 - 3 - 3

3s alaspäin, pienestä pysähdyksestä räjähtävästi ylöspäin. Lepää 2-3 min.

OPEN 15.1

9 AMRAP:

15 T2B
10 deadlifts
5 snatches

RX´d: 50/35

Tee suunnitelma miten jaat toistot ja pyri pysymään siinä.

24 EMOM:

1. 15/12 cal row
2. 50 DU / 100 SU or 45s of DU/SU practice
3. 8 box over burpees
4. Rest

27 EMOM:

1. 15 push-ups, knees down
2. 15 easy ring rows
3. rest
4. 2-3 wall climbs
5. 2 Rope climbs
6. rest
7. 15 kipping knee raises
8. 20 archrocks
9. rest

Parin kanssa:

5000/4000m.

Joka 1000m:

20 synchro abmat sit-ups.

Soutakaa joko 500 tai 250m pätkissä.

For Load

Hang Squat Snatch
+
Over Head Squat
+
Snatch balance

7 x every 2 min

---

Goal & Intensity:
-Build explosive pulling power and overhead stability under load.
-Learn to receive the bar deep and controlled while maintaining full range of motion.
-Continuous overhead tension challenges shoulders, core, and hips throughout the complex.
Each set should feel heavy yet controlled, using a progressive load across rounds.
-Keep your chest tall and elbows active so the bar stays over the ears at all times.
RPE: 8
Training Area & Benefit:
Mobility and stabilizer strength: Deep squat and overhead support improve shoulder, ankle, and hip mobility, which is essential for safe Olympic lifting.

5 RFT
400m Run
20 DB Snatch 22,5/15kg
15 KBS 24/16kg
10 Hand release push up

TC 30min

5x3 shoulder press