Etukyykky 6 x 4, 80 %

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Front Squat(12)
week 4-deload
use 90% of one rep max to determine loads
5@40%
5@50%
5@60% no amrap

Metcon/*Metcon-comp (12)
Emom 12
even-10 thrusters *95/65-75/55
odd- *40 double unders x3 singles

Afterburner
2x400m run
rest=run

Finisher
2 min samson stretch
30 scap push ups
30 v ups

AMRAP 3:
75 DU (buy in)
15 Deadlift 100/70kg
15 Bar over burpees

3 min rest

AMRAP 3:
75 DU (buy in)
10 DL 120/85kg
10 Bar over burpees

3 min rest

AMRAP 3:
75 DU (buy in)
5 DL 140/100kg
5 Bar over burpees

Toinen soutaa toisella tauko.

500 m soutu
1000 m soutu
1500 m soutu
2000 m soutu

jäähdyttely

12 DL - 9 hang power clean - 6 stoh
Rest 3 min

12 candlestickroll plate- 10+10 m One arm DB OHS lunges
Rest 3min

And again!

Right after metcon, you have 7min time to find your max Snatch.

3 rds for time:
30 WB
20 Burbees
15 Power cleans 60/42kg
10 Pull-ups

Power Clean & Power Jerk singles (volume by coach)

Find max in:
1 Thruster + 2 front squat + 1 splitjerk

2 PS - 3 OH squat ,TNG
4 sets
May catch the snatch in squat or power position, but it does not count toward the 3 OH squats