6 sets of Snatch Balance + Overhead Squat
- Rest 2-3min btw sets

Set 1: 2+2 @60% 1RM Snatch Balance
Set 2: 2+2 @60%
Set 3: 2+1 @65%
Set 4: 1+1 @75%
Set 5: 1+1 @75%
Set 6: 2+1 @68%

MEDIUM WEEK / +MASTERS SM 2/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

3 BEAR & 3x SCAPULA PULL UPS +
BEAR & DOWN DOG to SHOULDER LIFT +
BEAR & DOWN DOG to TOE TAPS

5 HIP AIRPLANE

3 SIDE PLANK CRUNCH

3 COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

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SNATCH PRESS + SNATCH DROP + OHS 3sec pause squat position
3[2+1+2]@painotanko/tanko pal 1-2min

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SNATCH PUSH PRESS + OHS
2[3+3]@nousu 50%, 4[3+1]@55-80%, 2[2+1]@90-95%, (2[1+1]@MAX) te-% pal 2min
(*)- jos kuleksi

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
3+1@58%, 3+1@63%, 3+1@68%, 3+1@73%, 3+1@78%, 3+1@83%, 2+1@88%, 1+1@93%, 1+1@98%, 1+1@103% pal 2min

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CLEAN PULL slowly down
2@80%, 2x2@95%, 2x2@105%, 1@110% pal 2min

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FRONT SQUAT
4@30%, 4@50%, 2x4@70%, 2x3@80%, 2x2@85%, 1@90% pal 2-3min

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ACCESSORIES:
2x6[1+1] HOLLOW HOLD + RUSSIAN TWIST
2x6-8 ONE LEG RDL, DB

45min Amrap laadukkaasti

90s Kone
10 Mave pyöreällä selällä (keppi/tanko/kk) (jalat korokkeella tarvittaessa)
8+8 Rapuasennosta kiertoa
8+8 Lonkat+ kierto
20-30s Kuppipito
1min lepo

3 kierrosta

10 vasarakääntö vuorokäsin
10-15 dippi laatikon reunalla/välissä/telineessä
10 hauiskääntö tangolla istuen

AMRAP 12:
200m Skillmill Run
14 WB 9/6kg
10 Pull-ups
5/5 DB OHS 20/15kg

Machine Subs:
Concept 2 Machine, 300/200m
Assault Bike 12/10cal

For time:

4 rounds:
3/3 devils press @18/12kg
4 burpee box jump over
5 pull ups

3 rounds:
4/4 devils press
5 burpee box jump over
6 pull ups

2 rounds:
5/5 devils press
6 burpee box jump over
7 pull ups

tc: 18min

EMOM 5

1) 2 squat clean + 1 split jerk

EMOM 5

1) 2 power clean + 1 push jerk

Warm Up
12 min emom (50s on /10s off) add speed each min (reco/easy/mod pace)
Air Bike / BERG
Ski
Row

Strech overall to get body ready

Metcon
Part 1)
For 8 minutes @easy pace
30/24 cal Air bike
500/400m Ski-erg
Row for distance in the remaining time

Part 2)
For 8 minutes @easy pace
750/600m Row
500/400m Ski-erg
Assault bike for calories in the remaining time

Go new "set" every 10 minute so 2 min rest bwn. Repeat total 2 times (part 1- part 2- part 1- part 2)

Midbody work
3 sets
10+10 banded half kneeling pallow press
10+10 banded standing trunk twists (alaviistosta yläviistoon veto)
20 mountain climbers (vastakkain käsi kohti vastakkaista kyynärpäätä / ristiin)
rest 2 min

Do some recovery streching if feeling like it.

Viikko 12 (2/4)
Maanantai
Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 jerk balance
rest 30-45 sec bwn rounds

Weightlifting
3x Power clean + Push Press + Squat clean + split jerk @40-50%
3x power clean + split jerk + squat clean + split jerk @60-70%
Clean Jerks
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s, 1@83%
1@85%, rest 45s, 1@85%,
rest 2-3 min bwn "sets"

Strenght
Back Squat 4x3 reps @77%+ of 1rm. (should have like 2-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats and Pressing.
rest 3 min bwn sets

Accessory Work
3 sets
8+8 bulgarian split squat
rest 30-45 sec
4-6 strict tbb
rest 30-45sec
7-12 kipping toes to bars
rest 2-3 min

Cool down
2-3 min light air bike
1+1 min couch strech
1+1 min piriformis strech
1 min cobra to downdog pose