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

5x3

Back squat 3s pause bottom of squat

• 3 high box jump after each set of squat

E3MOM / /2-3 rep in tank

EMOM x 10

2 hang power snatch

65-75% of 1rm power snatch BE FAST!!

A)
Floor Press in Bridge in 12 mins
Build up to 2RM
RPE10

Week 6 of 6!

B)
Strict Chin-ups
6 x 4. Every 60s
Options: Weighted, BW, Partner/Self Assisted on bar or rings