Bench Press

10 x 2 @ 85% +

Go Very 2:00

*3 sec pause in the DIP bottom, split both side 2=1+1

2x2x[2+2+2]@barbell-50%,
1+2+1@55%,
1+2+1@60%,
1+1+1@65%,
1+2+1@65%,
1+1+1@70%,
1+2+1@70%, jerk-% rest 2min

*rack, squat at a controlled speed into full depth and return to standing

1@up to the a heavy single of the day, ohs-% or sn-% rest 2min

2-3sets:

10-15 banded pull apart
10-15 GHD back extension
10-15s L-sit

30s ON / 30s OFF

3-4rounds:

1) shuttle run
2) bike
3) sit up or v up
4) burpee

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Strenght
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Slow Snatch + Pause Snatch
3x1+1reps @60-75%
Pause Snatch
3x(80-85%x1, rest 10-15sec 80-85%x1, rest 10-15sec 80-85%x1)
rest 1-1.5 min bwn sets
rest few minutes after snatch before starting clean&jerk

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Slow clean + squat clean +split jerk (pause on catch)
3x1+1+1reps @60-75%
Squat Clean + Split Jerk
3x(80-85%x1+1,rest 15-20sec 80-85%x1+1)
rest 1.5-2 min bwn sets

PAUSE MEANS 2 SEC HOLD ON CATCH POSITION, GET THAT BALANCE AND CONTROL FOR IT AND FINISH REP.

Metcon Prep
2-3 sets
40 sec easy + 20s moderate + 10s fast, 20 sec walk bwn sets.

Metcon
800m run @13.0-14.5 km/h pace (eli hieman hitaampaa kuin cooper pr pace tai sama vauhti)
rest 1.5 min
800m run @13.0-14.5 km/h pace (eli hieman hitaampaa kuin cooper pr pace tai sama vauhti)
rest 2 min
800m run @13.0-14.5 km/h pace (eli hieman hitaampaa kuin cooper pr pace tai sama vauhti)
rest 2.5 min
400m run@1-2km pr pace (14.5-17 km/h)
rest 1 min

400m run@1-2km pr pace (14.5-17 km/h)

Shoulder Press

6 x 2 @ Heavy

Go Every 2:30

A)
Sets of : 2-2-2-1-1
Tempo Power clean + Jerk (any style)
- 3 sec Pull from floor to power pos. of clean
- each set AHAP but cannot increase load if tempo is missed

B)
Partner workout (relay)
3x5mins ON/1min OFF
Amrap of
2 Bear complex
20 double under
One person completes a full round then switch!

Weights :
Male @50/60/70kg
Female @35/43/50kg

Voima
E3MOM, 4rds, As super set
Goblet squat 6-8
KB Side bending 6+6

WOD
3 rounds for time:
200-m ergo
21 KB Swings
12 ring row

YGIG 50min 3-4hlö porukassa

Kone käynnissä koko ajan

Yksi tekee kerrallaan:
6 Boxin ylitystä
5+5 Yhden jalan linkkari
1-3 Seinäkävelyä