6-8sets:

3-4x 1 power snatch + 2 hang power snatch 70-80%
3-4x 1 power snatch + 1 hang power snatch 80-90%

Strict press

10-10-8-8

E2,5MOM / 2-3 RIR

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1.5-2.5 min ski/row/air bike
6-8 kb bottom up press R/L OR incline cuban press x 8-12
6-8 single arm ring row R/L
30-45s ring push up plank hold

Strenght
4 x Supersets
5 tempo pause bench press @60-70% of 1rm
5 weighted chin ups @30-50% of 1rm
rest 2-3 min bwn sets

Metcon
2 rounds
6-8 min easy rowing + 30-50m sb carrying on shoulder R/L
6-8 min easy ski + 3-5 rope climbs
6-8 min easy bike erg + 20-40m hs walking / 6-10 wall walks

vetotahdit/pyöritysnopeudet
soutu 18-22 s/m, hiihto alle 27 s/m ja bike erg 65-75 rpm

3x3@70%, fs-%, rest btw sets 3min

2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55, jerk-%, rest btw sets 2min

*full foot
3x3@90%, sn-%, rest btw sets 2min

2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55-60%, sn-%, rest btw sets 2min

Warm Up
2 sets
12/15 calories of echo bike
:30-45s single unders
6 burpees
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (per side)
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3 pause snatch (pause is on catch position)

Metcon
5 sets , go new set every 3 minutes
20-30 double unders + 3 tng power snatch @60/42.5kg + 6 bar over burpees (lateral) (scale weight to 50/35kg or so to get tng lift)
time target sub 1 min per set.

Weightlifting
Every 45sec for 15 times
1 pause snatch @60-75%

Strenght
Tempo Back Squats 3x5reps @60-70% (2-3 sec lowering down, 1 sec pause and up)
rest 3 min bwn sets

Metcon @80% effort
2 sets
12/15 calories of echo bike
2x12 reps of walk lunges (12 reps forward, drop dumbbells, rest 10-20s and 12 reps back to bike)
12/15 calories of echo bike
rest 3 min bwn set

W/ partner 90s on / 30s off for 3 rounds - YGIG, split working time evenly:
a) sandbag bearhug carry
b) ski erg
c) sled push
d) bike erg
e) 3 hang power clean - 3 front squat - 3 stoh
- w/ 2 kb's (2x24 / 2x16)
- YGIG for rounds
f) row

Rasittavuus: RPE 7-8 - tasainen tahti, pitäisi pystyä pitämään samaa tahtia yllä ainakin kierroksen verran.

Treenin flow: Myös koneet YGIG, kahvakuulalla kierros kompleksia vuoron perään.

Hyvää joulua Räikkä Crew! Seuraavat treenit 26.12., OPEN GYM palvelee myös läpi joulun. 🧑‍🎄

5-3-3-1-1-1