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

3 Rounds of:
1 Snatch @ 86-88%
1 Snatch @ 88-90%
1 Snatch @ 90-92%
Rest 1:00-2:00 min between sets.

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 100% (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)

Sotts press,
3-4 x 6 (moderate)

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CONDITIONING

For time:

30/21 Calories row
30 Bar over burpees
30 Overhead squats, 50/35kg

AMRAP 15

150m run / or 18/14cal machine
6 Db thruster @22,511/15kg
3 bmu / scaled 5 pull up

Target 6-8 rounds / Go moderate pace, not all out

Rest day - what did you do?

6 rounds:

6 MU / C2B / pull up
6 sHSPU / HSPU
6 Power Clean 60 / 40 kg
6 m HS Walk
6 Front squat 60 / 40 kg
6 T2B
6 Box over burpee

REST 90s between rounds

TC 40 min

AMRAP 48

50 Box Step-Ups 24"/20"
50 Sit-Ups
10 Pull-Ups/Ring Row
10 Front Squat Squat 40/30kg

Between rounds 5 minutes Easy Pace Ergo

EMOM x 8-12
1) echo
2) 5 deadlift + 5 power clean + 5 front squat
3) echo
4) 5 hang power clean + stoh + 8 reverse lunge

EMOM12
a) 2+2 - 4+4 s.a. db devil's press
b) 3+3 - 6+6 s.a. db thruster
c) 4+4 - 8+8 s.a. db snatch

Rx: 22,5 / 15.

Tavoite: Työaika 30-45s / min. RPE 8, tavoitteena sama määrä toistoja joka kierroksella. Sama paino kaikissa liikkeissä.

Bodybuilding

4-5rounds
3-10 strict pull up
10 Db bench
10 barbell row
10-20 banded triceps
40-60m farmer carry

30s on - 30s off x8, alternate between a & b:
a) amrap air squat
b) amrap no-jump burpee / up & down

Rasittavuus: RPE 8 - ei siis tarvitse päästellä all out vaan saada hyvää liikettä jalkoihin ja kroppaan raskaiden kyykkyjen päälle. Pitäisi pystyä pitämään sama tahti yllä koko metconin läpi ilman, että tarvitsee maata meritähtenä maassa treenin lopuksi.