Warm Up
Band Pull Aparts + Banded Hip Activation
then
2 sets
1:30 row
5 burpees
5+5 lateral box step ups
5 box jump , step down
:30 banded oh strech / achilles / calf streching + some overall strech

then

Metcon
Intervals
x-rounds 2 min on / 1 min off
7 double db devils press 2x15/22.5kg
max reps of box jump overs @50/60cm
Max Reps box jump overs, step down and u-turn and next jump.
keep going until 75 reps is done!
target is 4-5 rounds.

rest until fully recovered and then 2-3 sets

3 snatch pulls
3 high hang muscle snatch
3 push press behind neck
3 snatch drops

then start to climb ub workout weights, take enough warm up lifts always before main sets

Part a
2x3 Snatch Balance @65% of 1RM Snatch
2x2 Snatch Balance @70% of 1RM Snatch
2x1 Snatch Balance @75-80% of 1rm

Part b
High Hang Snatch + Low Hang Snatch x 2 sets @65-70% of 1RM Snatch
High Hang Snatch + Low Hang Snatch x 3 sets @72-77% of 1RM Snatch

Part C
Back Squats 5x5 reps @50,55,60,65,70%
rest 2-3 min bwn sets
control going down, fast up!

Accessory Work
2 sets
20+20 banded half kneeling trunk twist (kierto etujalan puolelle)
20 supermans with stick on straight hand, hold for 1 sec each rep

Cool down
3-5 min light bike or row
1+1 min tricep strech
1+1 min calf strech
1+1 min achillles strech
1+1 min glute strech

Sumo Deadlift High Pull
4 x 5 reps

Perustuu maksimi testiin

5 : 4 - 3 - 3 - 2 - 1
10 : 9 - 8 - 7 - 6 - 5
15 : 12 - 10 - 8 - 6 - 4
20 : 18 - 15 - 12 - 8 - 4

Bench Press

2 x 6 x 73%
2 x 5 x 78%
2 x 4 x 83%

3 Rounds

10 Air Squat
5 Straight Arm Burpees
10 Straight leg Sit Ups
5 Slow Burpees

Perustuu viime viikon maksimi testiin.

1-3 : 1-1-1-1-1
4 - 6 : 3 - 2 - 1 - 1

2x tangolla 20kg/15kg tekniikkaa

3 tempausveto
3 voimatempaus
3 raakatempaus polven päältä
3 tempaus polven alta
3 valakyykky

1-2min lepo välissä

4x 2+2 @70-75%

4x 2+3 @75-80%

4 Rounds for time:
12 Ring Dips
24 Push-ups
36/28cal Row