Warm Up
2 rounds
2 min cardio
5 russian baby strech
5+5 single arm press
10 goblet squats
5+5 single arm thrusters
15-20 hollow rocks

Strenght
Back Squat 5x1reps@80-90% of 1rm (2-3 sec lowering down on squat)
go new set every 1-1.5 minutes
Shoulder Press 5x1reps@80-90% of 1rm
go new set every 1-1.5 minutes

Metcon
For time
15-12-9 reps
Double DB/KB Thrusters @ rx weights
toes to bars
rest 3 min
9-12-15 reps
toes to bars
Double DB/KB Thrusters @ rx weights
time target per set 4-5 min.
target weights 16/24kg's or 15/22.5kgs.
Masters 45+ / Scaled Version 12-9-6 reps.

Accessory Work
2-3x10+10 barbell back rack box step ups
2-3x10+10 single arm db push press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed

60 GHDSU

Split as you like

Bench Press

10 x 2 @ 85% +

Go Very 2:00

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