Warm Up
3 rounds
1 min ski
12 single arm db power clean+ push press alt hand
16 heel over db
4 strict burpee + strict pull up

Strenght
Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
add + 2.5kg compared last time with this or use same weights if on top set you get lowest reps
try to hit better reps with same weights
Perform Weighted Chin Ups x5reps @1x30 and 2x40% of 1rm after bench press.
ota käsipaino jalkojen välliin tässä.
rest 3-4 min bwn sets.

Strenght and Conditioning
Emom 10
3 tng power clean + 3 front squat + 3 push jerks @55-60% of 1rm power clean&push jerk

Accessory Work
3-4 rounds kiertona
4-6 per side sandbag squat (sandbag on right/left shoulder, same reps for both sides) total 8-12 squats
10-12 dumbbell bench press
15-20 ghd sit ups
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

Warm up
1 ROUND
50 polven nostot paikallaan
20 alt leg body weight RDL
10 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
5+5 bodyweight windmill

Easy pace metcon
5-10 min reipasta kävelyä + 35-45 min kevyttä juoksentelua/hölkyttelyä + 5-10 min reipasta
kävelyä.

10-30 min ajan
venyttelyt/kehonhuoltoa

Vaihtoehtoinen treeni alla ajatuksena
samat lämmöt :
Pyöräile kevyesti 20-30 min ajan + hölkyttele/kevyt juoksu/reipas kävely 20-30 min ajan.

Harjoitusten on tarkoitus olla keveitä palauttavia, ei niin et pitää alkaa puristaan. Ei huolta
sitä metconeissa pääsee tekeen.

FOR TIME:
21 power clean & jerk @45/30kg
21 box jump overs
15 power clean & jerks @ 50/35kg
15 bar facing burpees
9 power clean & jerks @60/45kg
9 burpee pull ups

TC: 16min

CHIN UP 1/6

6x chin up
4x chin up
4x chin up
2x chin up
-rest 90s between sets

---

Vaihdellaan kahden eri progression kanssa seuraavat kuusi viikkoa, molemmat tehdään kolme kertaa

Warm Up
3 rounds
1 min row
12 cossack squats
6+6 half kneeling arnold press
12-16 bicycle crunch

Strenght
Back squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
Thrusters from floor 3-4x5reps @1x60 and 2-3x70%
rest 2-3 min bwn sets
add 2.5-5kg to each back squat set compared last time we did this.

Metcon
1500m for @5-10km pr pace (eli jos 5km pr pace on 2:00 niin tää mene 2.00-2.05 )
rest 2 min
3x500m @2km pr pace
rest 1 min bwn sets

Accessory Work
3-4x 5-10 kipping bar muscle ups or c2b pull ups (you can do banded bar mu if want to)
3-4x 12-15 alt hand bicep curls (per hand) +
24-30 weighted twits with medball (controlled movement)
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

A1) jerk behind the neck 4x3x75%
B1) Split jerk 4x3x75%

12 Min Emom
* 8-10 + 8-10 One arm Overhead Lunges
* 10 -12 + 10 - 12 One arm bent over rows
* 30 sec hollow rock hold

For time with a partner (YGIG)

10 power snatch + 6 OHS 50/35 kg
20 reverse lunges 50/35 kg
30 1-ARM DB hang clean & jerk (alt)
40 T2B (scaled 20)
50 WB
40 T2B (scaled 20)
30 1-ARM DB hang clean & jerk (alt)
20 reverse lunges 50/35 kg
10 power snatch + 6 OHS 50/35 kg

REST 5 min

200 DU
100 m bear hug D-ball / sandbag carry
80 sit up
60 Pull up (scaled 30)
40 HSPU (scaled 20)
20 m HS Walk
10 BMU / rMU
20 m HS Walk
40 HSPU (scaled 20)
60 pull up (scaled 30)
80 sit up
100 m bear hug D-ball / sandbag carry
200 DU

TC: 50 min