2 sets:
6 rounds:
20s ON / 20s OFF (4min):
HS Hold (against the wall)

• Rest 3min btw sets

2 Rounds For Time:
10 @34/25kg or 60-65% 1RM Power Snatch
8 @43/30kg or 65-70%
6 @52/38kg or 70-75%
4 @61/43kg or 75-80%
2 @70/48kg or 80-85%
- Rest 3-5min and then repeat

The goal is to cycle these or perform fast singles.

5 min amrap
7 HSPU
21 Double under

5 min rest

5 min amrap
8 Db snatch (22,5/15)
21 Cross over

5 min rest

5 min amrap
1 Rope climb
8 Devil’s press (22,5/15)

Kuntokarkelot 2018 laji 2 - modattu versio

AMRAP20

Squat* with 20/15 kg plate
8 m walking lunges with 20/15 kg plate over head
Ground to overhead* with 20/15 kg plate
7 kipping pull ups / ring row

• reps for squat and GTOH goes 3-6-9-12 etc. Result is reps. 8m walking lunges is 1 rep.

3 rounds
4 tempo overhead squat (3030)
6-8/side KB gorilla row
1min rest

WARM-UP

3-5 minutes of bike erg.

Then 3 rounds, 5 reps each movement:
Snatch grip deadlifts
Muscle snatch from hips
Shoulder press behind the neck
Overhead squats
Tall snatch

Then

3 sets of 3 slow snatches

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SNATCH

Snatch pull + Snatch + Hi-Hang snatch,
Build up to a heavy, but fast set in 12-15 minutes.

Hi-hang power snatch,
Build up to a heavy set of 4 in 12-15 minutes.

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STRENGTH

Back squats,
3 x 5 @ 60%

Front squats,
3 x 4 @ 60%

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ACCESSORY

3-5 Rounds for quality & minimum rest of:
8-12 Strict pull-ups
8-12 Snatch grip romanian deadlifts
10/10 1-Legged glute bridges
10/10 Banded bird dogs
20 Starfish crunches
15 Back extensions
:30s Wallsit hold

Warm Up
2 rounds
2 min run
10+10 step back lunges db on shoulder
10 single arm devils press alt hand
10+10 single arm push press
:40 Plank Hold

Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @55-60%
rest 1 min
emom 5
3 thrusters @65-70%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @75-80%

totally 5x5+5x3+10x1reps

Metcon
Every 2 min for 8 minutes (4 sets)
6-8 deadlifts @40-50%
8-10 bar over burpees

3 Rounds for Total Reps :

AMRAP 3 : Row Calories
Rest 1 minute
AMRAP 3 : 10 Hang Dumbbell Snatch 22,5/15kg, 10 DB Over Burpees, 30 Air Squats
Rest 1 minute
AMRAP 3 : Air Bike Calories
Rest 1 minute

3 SETS
5-7 Power Snatches
1-3 Gymnastic Pulls
PS: Start with empty bar, and build to slightly past workout weight.
Gymnastics Options: Up-Down Jumping Pull-Ups / Chest to Bars / Bar Muscle-Ups
RPE 5

LIGHT-MAXIMAL WEEK 10/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6 TEASER & 6+6 CRISS CROSS
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD

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video: DOWNWARD DOG with TOE TOUCH both side

video: THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: TEASER

video: CRISS CROSS

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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SNATCH *nousu aloituspainoon
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

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CLEAN + JERK *nousu aloituspainoon
2x2[1+1]@barbell, 1x2[1+1]@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%)

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BACK SQUAT
4x4@up to 70-75%, rest btw sets 2min

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CLEAN PULL *full foot
4x3@105-110% jerk-%, rest btw sets 2min