Amrap 25
60 Air squats, partner in the bottom of the squat
30 pullups, partner chin over bar
60 Air squats, partner in the bottom of the squat
30 push-up, partner in the bottom of push-up (chest 1cm off from floor)

DELOAD WEEK

A) 1x max reps strict pull-ups
1x max reps strict handstand push-ups
Choose scaling that allows you to perform 8+ reps

B) 4 rounds
30s wall handstand hold
30s rest
30s rings to chest hold
30s rest
30s hollow hold
30s rest

Ft

40 kb snatch
20 cal ski erg
40 kb goblet squat
20 cal ski erg
40 kb clean and jerk
20 cal ski erg
40 kb full swing
20 cal ski erg

Rx 24kg

5rounds:

50 DU
8 burpee over DB
8 DB box step over @2x22/15kg´s

rest 2min between sets

Target 1,5-2min / scale weight or DU rep scheme if needed / tupliin saa mennä max 45s

4 x AMRAP5 alt. A & B 2min rest between amraps

RX:

A) 6 alt devils press @22,5/15kg + 6-8 T2B

B) 10/7 cal row + 12 Box jump over

Scaled:

A) 6 alt devils press @17,5-20/10-12,5g + 6-8 Leg/knee raises

B) 10/7 cal row + 12 Box jump over RPE 4-4.5

Huom! Kovan intensiteetin treeni. Tavoite tehdä toisella kierroksella parempi score kuin ekalla.

Push press

10-8-6-6

2-3 reps in tank / not all out

Hang snatch

3x2 hang snatch 70-80%
5x1 hang snatch 80-90%

Facepulls 3x20

Kiertäjät kyljellään 3x20 / käsi

Pullover 5x15

Sotilaspenkki 3x5 (40-50-60%) 70% x amrap

Sivutaivutus+Kohautus yhdellä kädellä 3x15

Vasarakääntö yhdellä kädellä 3x20 / käsi

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 + Behind the neck snatch grip push press + Snatch balance. Build up to workset weights.

Worksets,
4 x 2 snatches @ 85%
Rest 2:00 min between sets

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CLEAN AND JERK

Primer:
Clean pull + Hang clean + Split jerk with 2s pause at catch.
Climb up to workset weight.

Worksets:
Hang clean & jerk,
5 x 1 @ 90%
Lift every 2:00 min.

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STRENGTH
Hatch, 6/1

Back squat,
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%

Front squat,
5 @ 65%
4 @ 75%
2 x 4 @ 80%

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(OPTIONAL) BONUS

Push press,
4 x 4 @ RPE 8

Pull-ups,
3-4 x Max reps (Use bands if needed. Target rep range 8-12

Core:
3 Rounds of:
20 V-ups
30 Flutter kicks
20 Candle stick toe touches
Rest 1:00 min between rounds.

For repetitions in teams of 3

7min AMRAP of echo bike / bike erg cal
7min AMRAP of rope climb
7min AMRAP of row / ski cal
7min AMRAP of wall ball 20/14

1min rest between AMRAPs