AMRAP10:
3-6-9... kbs (24/16)
2-4-6... jumping split squat
1-2-3... burpee over kb

Target: 80-85% effort

For time

3 rounds
A) 15-12-9
Pull-up
Front squat 60/42,5
B) Row

Rest 2min

3 rounds
A) 12-9-6
Chest to bar
Front squat 75/55
B) Row

2-3rounds:

10+10 Db row
10+10 suitcase deadlift

EMOM 10:
4 Hang Power Cleans
- Build to a heavy set of 4

6 sets of Power Clean & Jerk:
Sets 1-2: 3 @80%
Sets 3-4: 2 @85%
Sets 5-6: 1 @90%
- Rest 2-3min btw sets.

Warm up

2 rounds
1:30 cardio machine
3 snatch high pull
3 muscle snatch
3 ohs + 3 snatch balance
rest 15-30 sec
3 muscle cleans
3 front squats
3 strict press

Warm up for snatch weight

Every 2 min for 8 minutes (4 sets)
6-8 tng power/squat snatches @light weight 15-25/20-40kg
first 2 round with power and 3+4 round with squat snatches and 3-4 REPS

rest and prepare for clean&Jerks for 5 minutes

Every 2 min for 8 minutes (4 sets)
6-8 tng power clean&jerks / squat clean thrusters @light weight (20-30/30-50kg)
first 2 round with power and 3+4 round with squat clean thrusters and 3-4 REPS

Metcon
emom 12
min 1 - dual kb snatches x 6-8 reps @12/16kg's
min 2 - devils press x 4-6 reps @10-12.5/15-20kg's
min 3 - box jump overs x 10-12 reps @50-60/60-75cm

3x Supersarjaa 3 kierrosta/2min palautus:

1) 8-10 x liike
Etunojapunnerrus
Olan kosketus lankussa
Vipunosto sivuille

2) 8-10× liike
Leuka
Kulmasoutu
Vipunosto taakse

3) 8-10x liike
Takakyykky 40-60%
Yhden jalan mave
Ilmakyykky

DELOAD WEEK

3 Rounds
1min row
1min one arm DB hang power clean & split jerk 22,5/15
1min double under
2min rest

2 rounds, each round for time:
21-15-9 reps of:
- Deadlift 85/60kg
- Cal Row
- Bar Facing Burpee

Rest 1:1 btw rounds.

FOR TIME
100-80-60-40-20 Double Unders
50-40-30-20-10 Cal Bike/Row/Ski
30-25-20-15-10 Sit-Ups

• So round 1 is: 100 DU + 50 Cals + 30 Sit-ups