RX
4 SETS; Rest 1:30
2-4-6
Push Jerk @85/60kg
12-8-6
Toes to Bar

SCALED
4 SETS; Rest 1:30 Between
2-4-6
Push Jerk60/43kg
12-8-6
Kipping Knee Raise
Barbell unbroken is the goal
One set is all 3 rounds
RPE 9

GOAL : sub 3 mins each set
Total timecap: 18 mins

"Unknown Soldier"
HERO-WORKOUT
6 rounds for time of:
10 Front Squats
10 Hang Power Cleans
10 Bar Over Burpees
500m Row/Ski/1000m Bike
3min Rest
Barbell movements @50% of 1RM Front Squat

Timecap: 45 mins

Tee 1-2 lähestymissarjaa.
Lepo sarjojen välissä 60s.

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s Row
20 Cossack squats
20 Banded pull aparts
20 Banded tricep overhead extensions
5 Hang muscle snatch
5 Behind the neck tricep extensions
5 Overhead squats

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SNATCH

Build up to max weight for the day in a complex of:
Snatch pull + Power snatch. Stop once you can’t do power snatches anymore.

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STRENGTH

Build up to 3 rep max back squat for the day.

Alternatively you can do one open set @ 92,5%.
Open set: max reps @ 92,5%.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 6/6 (easy)

1-Arm deficit kettlebell deadlifts,
3-4 x 6/6 (easy)

Snatch grip bent over row,
3-4 x 8 (easy)

Lu-raises,
3-4 x 8 (easy)

In a 5min Window
50 Wall Balls
25 Toes-to-bar
+
Max Calories in the remaining time

Rest 3min

In a 5min Window
40/30 Calories
+
AMRAP in the remaining time of
5 Thrusters 50/35kg
5 Burpee over bar

MODERATE-MAXIMAL WEEK 8/10

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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

---

---

MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2x2@50%, rest btw sets 2min

---

MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
*split jerk both side 1+1 and press 3+3 and hold the lockout and split position for 2 seconds btw reps
2[2+2+3]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@50%, 2[1+1]@60%, rest btw sets 2min

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BACK SQUAT
1-2@up to 93-98%, rest btw sets 2min

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RDL - NO SHOES! *cl grip - jalkaterät suoraan eteenpäin
2x2@80-85% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10+10 REVERSE CRUNCH + STRAIGHT LEGS ABDOMINAL CRUNCHES
8-10 DB UPRIGHT ROW
80-100 HUNDREDS

Rest as needed

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video: REVERSE CRUNCH

video: STRAIGHT LEGS ABDOMINAL CRUNCHES

video: DB UPRIGHT ROW

video: HUNDREDS

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
15-20 Air squats
15-20 Banded pull aparts
15-20 Banded overhead tricep extensions
5 Muscle snatches
5 Snatch grip shoulder press behind the neck
5 Overhead squats
:20s L-sit hang from pull-up bar

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SNATCH

Every minute on the minute for 16:00 minutes of:
3 Snatches @ 74-76%
2 Snatches @ 76-78%
1 Snatch @ 78-80%

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 70% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 8/8 (hard)

1-Arm deficit kettlebell deadlifts,
3-4 x 8/8 (hard)

Snatch grip bent over row,
3-4 x 8 (hard)

Lu-raises,
3-4 x 12 (moderate)

---

CONDITIONING

As many reps as possible in 3:00 minutes of:

15/12 Calories Echo bike
12 Overhead squats, 60/40kg
9 Burpee pull-ups

Rest 2:00 min.

As many reps as possible in 3:00 minutes of:

12/9 Calories Echo bike
9 Overhead squats, 60/40kg
7 Burpee pull-ups

Rest 2:00 min.

As many reps as possible in 3:00 minutes of:

9/7 Calories Echo bike
7 Overhead squats, 60/40kg
5 Burpee pull-ups

Kevennä tällä viikolla harjoittelussa kuormissa ja intensiteetissä jos olet huhkinut viime viikot! Jos et, voit ottaa kovempaa.

Warm Up
2 rounds
1.5 min cardio
20 reverse lunges
10 burpees
:40 Plank Hold

Strenght (tarvittaessa puolet porukasta aloittaa kelkantyönnöllä ja puolet penkkip,15/15min)
Sledge push 3-4x20m @moderate weights
rest 1.5-2.5 min
Military Bench Press 4x4reps @moderate weight
rest 1.5-2.5 min

Metcon
10 min @easy/moderate pace
5 c2b / pull ups / strict pull ups (band)
10 push ups
15 air squats

AMRAP 8

9 Box Jumps 24"/20"
6 Hang Dumbbell Snatch 22,5/15kg
3 Strict HSPU

3 SETS
5 Hang Muscle Snatch
7/7 Barbell Split Stance RDLs
-Rest As Needed b/t Sets-
Keep weight Light for all 3 sets.
RPE 5