Warm Up
3 rounds
1 min rowing
10 goblet hold lunges/curtsy lunges/ box step ups
5 pause plate ohs
10 hardened ring rows
20 hollow rocks

Strenght
Snatch Grip Push Press behind neck + PAUSE OHS 4x5+5reps@60-65-70-70% of 1rm snatch
rest 2-3 min bwn sets
4x superset
perform 15/12 calories mod/fast pace rowing and then
Thruster from ground 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-50-60-60% + 10 hammer/overhand grip dumbbell bicep curls
rest 2-3 min bwn sets

Metcon (80-85% effort)
8 min amrap of
50/40 calories of rowing @mod/fast pace
then remaining time
12 push ups or handstand push ups
12 toes to bars

rest 2 min

8 min amrap of
50/40 calories of rowing @mod/fast pace
then remaining time
8 bar facing or lateral burpee over bar
8 ohs @42.5/30kg

masters 45+/scaled can go 10+10 reps and 25/35kg on second piece.

Maastaveto korokkeelta 5x2 (70-75-80-85-90%)

Yhden käden kulmasoutu 4x15 / käsi

Sivutaivutus 2x20 / käsi

SNATCH LIFT-OFF + HALTING SNATCH DEADLIFT

use straps, LIFT OFF - Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. DL- keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. Hold this position for 2-3 seconds before returning the bar to the floor

2× 3+3@80-85%, 2× 3+3@85-90%, sn-%, rest btw sets 2min

24min EMOM
1.min row 8-16cal
2.min 10 DB snatches alt., rest of time max reps single unders
3.min rest

Strict weighted pull ups 7x1
– lepo 3min
– nouseva paino

EMOM 12:
Odd: 5 Burpees
Even: 5 Thrusters 42/30kg

LÄMMITTELY
Muscle clean + Etukyykky,
3 x 5+5

Raaka rive polvelta + vauhtipunnerrus,
3 x 4+4

Rinnalleveto + Työntö,
3 x 3+3

Nosta painoja lämpöjen edetessä.

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RINNALLEVETO + TYÖNTÖ

Rinnalleveto + työntö,
4 x (1+1) @ 75-80%
4 x (1+1) @ 80-85%
Nosta 2:00 min välein
ETUKYYKKY

10 x 1 @ 65% -> 85%
Nosta aina alkavalla minuutilla. Nosta kuormaa joka minuutille.

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BONUS
Apuliikkeet,

3-4 Kierrosta
12 JM press käsipainoilla
6-10 Leuanvetoa /ylätaljaa
6/6 Askelkyykkyä taakse
12-16 Kidutuskiertoa GHD -penkissä

:30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

CLEAN LIFT-OFF + HALTING CLEAN DEADLIFT

use straps, LIFT OFF - Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. DL- keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. Hold this position for 2-3 seconds before returning the bar to the floor

2× 3+3@75-80%, 2× 3+3@80-85%, jerk-%, rest btw sets 2min

Rive ja työntö

Ty-veto+Rive nivusilta+Ylöst.kyykkyyn
4sarjaa
-2+2+2 @50%