BENCH PRESS + PUSH JERK IN SNATCH

5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

A)
YGIG 20min
40 Cal
24m Burpee boardjump
30 Kp-tempaus
RPE 7-8

B)
2X 6min 2min tauko
1) 10 Cal kone 10 thruster tangolla
2) 12 KP/KK Mave 12 viivajuoksu

C)
Loppuaika jähy
Easy kone/hölkkä
5+5 Lonkat ja kierto
10 kepillä olkapäät

DELOAD WEEK

3 rounds (1min work / 20s rest)
1. 30s/side single arm KB hang power clean
2. Easy jog
3. 30s/side single arm KB hang snatch
4. Easy jog
5. 30s/side single arm KB thruster
6. Easy jog

*Use light / technical KB weight

Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
3-5 inch worm + push up
:30 Plank Hold
5+5 slow and controlled single leg RDL R/L
:30 active bar hanging

Strenght
Bench Press 8+8-6-6 reps @climbing up on weights
perform 8-10 reps of double kb/db deadlifts after bench presses
rest 2-3 min bwn sets

Metcon

3 sets, new set every 5 minutes (15minutes)
40 seconds of air bike
8-10 z-press with double db/kb press
40 seconds of air bike
8-10 chin ups

EMOM 16
a, 2-3 wall climb
b, L- hang x 20-30 sec
c, ring support hold x 20-30 sec
d, KB farmer carry heavy 40m

AMRAP 5:00
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat @60/43kg

Option: AMRAP 5: 5 DB Light Thrusters 5 Burpee

Banded Facepull-apart: 100 quality reps.

6 sets
2 x Power Clean + 2 x Front Squat; go every 1:30

Add weight for the first few sets and then hold consistent.

Voima
E3MOM, 4 rounds
Deadlift x6
-tangolla
-nouseva paino

WOD
8min Amrap
12 KB swing
10 air squat
8 ring row
6 sit up/vatsarutistus

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
10 Toes up romanian deadlifts with dual dumbbells
10+10 1-Arm shoulder press
10 Ring-rows
5 Burpee box jumps

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STRENGTH

Shoulder press,
6 x 3 @ 93% of the heaviest set of 3 shoulder presses from 2 weeks ago.

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CONDITIONING

As many reps as possible in 4:00 minutes of:

15/12 Calories bike erg
12 Ring-rows
6 Burpee box jump overs 30/24”

Rest 3:00 min

As many reps as possible in 4:00 minutes of:

12/19 Calories bike erg
10 Ring-rows
5 Burpee box jump overs 30/24”

Rest 3:00 min

As many reps as possible in 4:00 minutes of:

9/7 Calories bike erg
8 Ring-rows
4 Burpee box jump overs 30/24”

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ACCESSORY

Incline dumbbell bench press,
3-4 x 8 (hard)

Incline skull crusher,
3-4 x 10 (moderate)

Meadow raise,
3-4 x 6 (hard)