BACK SQUAT 3/6
1x5
1x3
1x1
Rest 2min between sets

Rest day - what did you do?

EMOM x 8-12

1) row
2) 5 snacth grip dl + 5 snatch pull + 5 muscle snatch
3) row
4) 5 snatch grip press + 5 snatch balance + 5 OHS

2-3rounds:

12 ghd hipextension
16 wall squat
20 russian twist

For time:
400m Run
10 Power Snatches
400m Run
10 OHS
400m Run
10 Clean & Jerks
400m Run
10 Thrusters
400m Run

• Weights: 50/35kg

⭐️🍓🫐🌟🍒🍇⭐️

Tempo Bench Press

5 Sets Of 3. Every rep 2sec. Pause on chest.

Go Every 3:00

Warm Up
3 rounds
1 min air bike
10+10 single arm bench press @10-15kg
10 scap pull ups + 5 strict chin ups
10 v-ups

Strenght
Bench Press x 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
perform 3-5 strict c2b chin ups (fast up) right after
rest-3 min bwn sets

Metcon
3x30/24 cal air bike / 1.5min rest
time target sub 2 min.

Intervals 2+2+3 min / 1 min off
8/10 thrusters @2x12.5-15/17.5-22.5kgs
10/12 cal air bike
Max reps rope climbs
Masters 45+, 8 thrusters

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3-4x 1 min crossover single under training
3-4x 6-10 kipping ring dips
3-4x 15-20 hollow rocks
rest as needed

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

Warm Up
3 min cardio
then 3 rounds
12-16 walk/jumping lunges
5 barbell rdl + 5 barbell push press + 5 muscle snatch
:30 Side Plank R/L

Strenght

Every min for 9 minutes
1,4,7 min ) 3 power snatch @70%
2,5,8 min) 2 power snatch @75%
3,6,9 min) 1 power snatch @80%

rest / prepare few minutes and then

Every min for 9 minutes
1,4,7 min ) 3+1 pc+pj @70%
2,5,8 min) 2+1 pc+pj@75%
3,6,9 min) 1+1 pc+pj@80%

Accessory Work
3 sets : 1:00 Front plank + 10-15 hollow rocks + :30/30 suitcase carrying
rest as needed

Warm up
2 rounds
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
45-55 min kevyt juoksu/hölkkä/sauvakävely/polkupyörä @55-65% of max heart rate

Grip Strenght
Dumbbel head Pinch Hold 3x30/30s @5-7.5/7.5-10kg
then
3x20/20 forearm supported wrist extension @very light
weight.
tai jos et ole salilla niin tee omavalintainen grippitreeni mielikuvista
käyttäen.