E4MOM x 4

500/400m row

2x moderate/fast (VK 1)
2x fast (VK 2 / not all out)

EMOM x 32

1) bike
2) 10-20 box jump over
3) row
4) 10-20 kbs

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

---

SNATCH

Primer,
Snatch pull + Snatch.
Build up to workset weights

Worksets,
4 x 2 snatches @ 92%.
Rest 2:00 min between sets.

---

CLEAN AND JERK

Primer,
Clean pull + Hang clean + 2 Split jerks.
Build up to workset weights

Worksets:
Hang clean & jerk,
5 x 1 @ 95+%
Lift every 2:00 min.

---

STRENGTH

Hatch, week 11 day 1

Back squat,
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 102%

Front squat,
5 @ 60%
5 @ 70%
2 x 5 @ 75%

---

(OPTIONAL) BONUS

Push press,
4 x 3 @ RPE 8-9

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

Core:
3 Rounds of:
20 Knee to elbows
:30s Hollow hold
Rest 1:00 min between rounds.

Warm Up
5 min cardio, add speed each min. Start very easily. Perform 3-4 burpees every min. (15-20 total)
then 2 x
10 romanian deadlifts + 10 deadlifts (second round 35/50kg)
5/5 lateral box step up + 5 box jump, step down
1:00 plank hold / :30 side plank hold R/L on second round

Strenght
Deadlift 2x5+2x3 reps@55-60-70-75% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-2.5 min bwn sets

Metcon
3 sets
15/12 cal air bike
10-15 double db bench press @rx dumbbells
10-15m farmers hold lunge walk @rx dumbbells
60 double unders (max 1 min)
rest 3 min bwn sets

Warm Up
2 rounds

2 min cardio machine
10+10 single leg RDL / Suitcase DL
10+10 single upright row / push Press
10/10 scapula rolls + kipping
20 alt leg v.ups

Partner Metcon
4 rounds
24/20 cal rowing/ski/Bike erg OR 240m (RUN together)
16 db snatches @rx dumbbell
16 toes to bars or 24 V-Ups
rest 4 min
4 rounds
24/20 cal rowing/ski/Bike erg OR 240m (RUN together)
16 db hang clean&jerks @rx dumbbell
16 toes to bars or 24 V-Ups
you go, I go!

tarkoitus mennä 80% effortilla, eli ei täysiä aina kun työskentelet.

E3M x 8 (alt a & b)

RX:
A) 2 Rounds:
2 bar MU

3-5 burpee
9 air squat

B) 200m run + 15 KB swing @24/16kg

Scaled:

A) 2 Rounds:
3-5 pull up
3-5 burpee
9 air squat

B) 200m run + 12-15 KB swing @24/16kg

RPE 3.5-4

Skaalaukset: pull up->jumping C2B/pull up run->matka KB swing->paino Huom! Liikkeet,toistot ja vauhti huomioiden rpe. Jokaisen intervallin jälkeen täytyy jäädä vähintään 60s lepoa.

3x2 hang snatch 70-80%
5x1 hang snatch Find daily technical heavy!!

4-5rounds:

15/12cal ski
12 Db snatch @22,5/15kg
9 high box jump over

rest 2min

Tavoitteena vauhdikkaat intervallit nousujohteisella tahdilla, EI ALL OUT!!

front rack reverse lunge alt. 3x12
* -lepo 2-3min
-vakio paino*

3 kierrosta aikaa vastaan:

30-20-10 Mavea 60/45kg
10 T2B
6 Bar over burpee