Metcon
3 rounds at easy pace (zone 2 mainly)
3-4 min easy bike erg or jog
3+3 turkish get ups @12-16/16-24kg
3-4 min easy ski
5-10 strict toes to bars or knees to elbows
:15-25 copenhagen plank R/L

Accessory Work
3 sets
10 jefferson curls with 10kg
10 tempo barbell bicep curls with overhand grip (10/15kg)
10 standing tricep extension with single db (10/15kg)
rest 2 min bwn sets

Warm Up
3-5 minutes of speed ladder drills
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch
3x3 reps @35-50%
tempo snatch + snatch (pause on receiving position)
5x1+1reps @55-75%
rest 1.5-2.5 min bwn sets

rest few minutes and start clean&jerk training

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
5x1+1+2reps @55-75%
rest 1.5-2.5 min bwn sets

Metcon (75-85% effort)
4-6 sets 1 min on / 1.5 min off
odd : 8-12 tng power snatch @42.5/30kg + amrap of bar facing burpees
even : 8-12 tng power clean&jerks @42.5/30kg + amrap of toes to bars
eli kaks tai kolme kertaa tee liikkeet!

Voima
E3MOM, 4rds
DL 6
Farmer carry w/1xKB 40-80m

Metcon
Tabata1
KB Swing
Tabata2
KB Goblet squat
Tabata3
Burpee/Updown

Deadlift

10-8-6-4-4-6-8-10

Go Every 2:30

E2,5min x6
8 alt back rack reverse lunges
16 alt single leg vups

MODERATE-LIGHT WEEK 8/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

8-10× BRIDGE WITH PRESS TO PULLOVER

8-10× BURPEE to PLATE

5×/side GOOD MORNING HIP HINGE with BACK LUNGE *plate btn

5×/side SIDE / COSSACK SQUAT

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Bridge with press to pullover

video: Burpee To Plate

video: Good Morning Hip Hinge and Lunge

video: SIDE SQUAT / COSSACK SQUAT

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SNATCH HIGH PULL from BELOW KNEE + NINJA POWER SNATCH from BELOW KNEE + NINJA SNATCH from BELOW KNEE
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

NINJA POWER SNATCH + NINJA SNATCH *ninja = no feet/jump
3-4× 2+2@62-68%, sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@30%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, pp-%, rest 2-3min

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DEFICIT CLEAN PULL *use straps
3×5@70-75%, jerk-%, rest 2-3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

20× BARBELL SIDE BEND

4-6+4-6× DUAL DB SEATED PRESS STICK POINT + DUAL DB SEATED PRESS *hands external rotation, without back support *aloita punnerrukset "kuolleesta" kulmasta ja tee määrätyt toistot ja jatka loppu koko liikeradalla

8-12× BACK EXTENSION with WEIGHT *kuorma niskassa

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video: BARBELL SIDE BEND

video: SEATED DB PRESS

video: BACK EXTENSION with WEIGHT

0:37

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KEHONHUOLTOA!

For time :

Row 500/450m
30 Box Step Overs 24"/20"
20 Kettlebell Swing 24/16kg
10 Deadlift 70/50kg

TC 10

*RPE 8-9
*increase from last week

-clean pull + hang squat clean + squat clean

*RPE 8-9
*increase from last week

Overhead squat 3x15