EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 5 DB Thrusters*
MIN 2 - :30 Gymnastics Practice**

*Start with Light DB and build slightly past workout weight.
**Gymnastics Options: (Vertical) Ring Rows, Alternating between 1 strict and 1 kipping pull-up, Kipping Pull-Ups

• RPE 5

RX:
AMRAP15 (ygig per round)
4-6 Strict Pull up / Chin Up
8 t2B
10 alt. DB snatch @22,5/15kg

Rest 2min

AMRAP15 (ygig per round)
3 bar mu
6 power clean @60/40kg
10 wall ball @9/6kg

Scaled:
AMRAP15
2-3 strict pull up/ chin up
8 ring t2b
10 alt. DB snatch @17,5-20/10-12,5kg

Rest 2min

AMRAP15
3 burpee c2b/pull up
6 power clean @50/35kg
10 wall ball @6/4kg

RPE 4-4.5

Huom! Treeni tehdään parin kanssa. Koko kierros läpi, jonka jälkeen vaihto. Liikkeet ja painot pitää olla sellaiset, että intensiteetti säilyy eikä tauot veny liian pitkiksi. Jos tunti on täynnä osa voi aloittaa toisesta osasta.

Warm Up (15-20min)
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for Power Snatch + Power Cleans

Strenght (20-25 min)
Power Snatch 3x5reps@65-75% of 1rm
go new set every 2-2.5 minutes
Power Clean 3x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Accessory Work
3-4 sets
5 sharp box jumps, step down
10 jumping lunges
15 v-ups (fast)
rest 1.5-2.5min bwn sets

6sets:

2x3 snatch balance 70-77% of 1rm snatch
2x2 snatch balance 77-83% of 1rm snatch
2x1snatch balance 83-87% of 1rm snatch

EMOM x 8-12
1) machine
2) 5 muscle snatch + 5 hang snatch + 5 snatch
3) machine
4) 5 snatch grip press + 5 snatch grip push press + 5 snatch balance behind the neck all mov.

No workout

4 rounds for time;
10/7 Cal Bike/Row/Ski
15 DB/KB Push-ups
90 Meter DB/KB Farmer Carry@24/16kg
Rest 60s
Timecap: 15 mins
UB carry is the goal!

Extra:
Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.

2 sets of

4x 3min ON/2min OFF

A) 20/15 Cal Bike
+
AMRAP of
12 KB Swings
6 Burpee over KB

B) AMRAP of
10m OH Walking Lunges 20/15kg plate
10 Handstand Pushups
10m OH Walking Lunges
10 Box Jumps

C) 20/15 Cal Row
+
AMRAP of
10 Wall Balls
20 Double Unders

D) AMRAP of
7 Pushups
7 V-Ups
7 Ring Rows

(5min rest between sets)

3x1@working up to maximum, rest btw sets 3min

EMOM 9

1 minute : 3-5 C&J. Add weight every third round.
2 minute : Pull-Up / TTB / BMU