AMRAP10 w/ one kb:
5 snatch, R
5 push press, R
10 front rack kb squat, R
20 kbs
5 snatch, L
5 push press, L
10 front rack kb squat, L
20 kbs

Rx: 24/16

Etukyykky 2x8x75%
-etukyykyn maksimista, arvio

Maastaveto 3x8x75%

Suorinjaloin mave 2x10 / jalka

Askelkyykky 2x20 (10 / jalka)
-vuorojaloin

Rx´d

30-20-10
Db snatch@22,5kg/15kg
hs walk

Scaled
25-15-10
Db snatch
5-4-3
wall walk

Target under 7min, Time cap 9min / scale rep scheme if needed / harjoitus on ennenkaikkea hs walk kestävyyttä / lihaskestävyyttä, peissaa Db snatch siten, että hs walk pysyy liikkeessä

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH

Build up to heavy set of 3 Hang power snatches.
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: Power clean + Front squat + 2 Push jerks (moderate)
• Recommended starting weight is around 70% of the heaviest set of 2+1 “Clean & thruster” complex from wednesday.
• Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 6 (light)

Overhead squats with pause at bottom,
5 x 5 (hard)

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

Teams of 4
2x16min ON/2min OFF

Max Calories
A) SkiErg & BikeErg
B) Echo Bike & Row

Raakarive TAI Raakatempaus 5x5
-tuntuman mukaan
-saa olla raskas, mutta tekniikan ehdoilla

Kyykky 3x8x75%

Etuheilautus 3x20 / käsi

Jalkanostot maaten 5x20

RX
AMRAP x 10 MINUTES
10 Hang Power Snatch (35/25kg)
10 Burpees Over Bar
20 Sit-Ups

-Rest 3:00-

FOR TIME
30 Hang Power Snatches
40 Burpees Over Bar
50 Sit-Ups*
*GHD Sit-Ups Optional.
Timecap: 11 mins

SCALED
AMRAP x 10 MINUTES
10 Hang Power Snatch (light)
10 Burpees
15 Sit-Ups

-Rest 3:00-

FOR TIME
20 Hang Power Snatches
30 Burpees
40 Sit-Ups
RPE 8
Timecap: 11 mins

Backsquat
5x5
Use the same Light Weight for All Sets. This is a Deload Week.
Week 5 of 6

• if you missed 2 or more sessions of the program then go for RPE 9, otherwise RPE 6 !

ON A 10:00 RUNNING CLOCK...
Pick one:
Build to a Moderate 2-Rep Weighted Pull-Up
5x5-7 Toe spotted/Partner Strict Pull-Ups
5x5-7 Max Vertical Ring Rows
RPE 5

10 kierrosta aikaa vastaan:
10 rive kuntopallolla
10 istumaannousua

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