2-3sets:

10+10 Db row
10 Db bench press

33 Maastaveto 50/30 kg
33 Boxi hyppy
33 Kahvakuulaheilautus 24/16 kg
33 Polvet kyynärpäihin
33 Istumaannousu
33 Etunojapunnerrusta
33 Thruster 20/15 kg
33 Seinäpallo
33 Yleisliike

Bench press – Build to 5RM

– Approach each warm-up lift like you would your 5RM attempts. Pay attention to your setup; scap pull down and under, points of contact (head, shoulders, but feet). Think about trying to break the bar in half to set the shoulders into a good externally rotated position, control the way down and explode your way up. Take each repetition as a single with a short pause at the top before the next repetition. Make sure to have a spotter, especially for the heavier lifts.

Power snatch – Build to 1RM

– Build to a 1RM power snatch
– You can start working up doing 3s or 2s then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).
– As you get heavier, the goal should be to receive the bar deeper in the power position (not jumping the feet out wider)

Penkkivariaatio (valitse yksi):
-1lankun penkki
-2 lankun penkki
-lattiapenkki
—> nousu päivän max3, vähennä 10-20% ja sillä 3x6

Pystypunnerrus käsipainoilla istuen 5x5-8

Kiertäjät kyljellään 3x20 / puoli

Kylkilankku 3x1min / puoli

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Maastavetoa
3 & 4) 5-10 Etukyykkyä
5 & 6) 4-6 Tall clean
7 & 8) 4-6 Saksiin työntöä
9 & 10) 2 x (2 rinnallevetoa + 2 työntöä)

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RINNALLEVETO & TYÖNTÖ

Rive veto + Rive + Työntö,
3 x (1+2+2)
3 x (1+2+1)
3 x (1+1+1)
Aloita keskiraskaalla kuormalla. Lisää kuormaa aina 2 sarjan välein jos nostot ovat hyviä. Tavoite on nousta raskaaseen (1+1+1) sarjaan. Nosta 2:00 min välein.

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BONUS

Etukyykky,
3 x 3 (raskas, 88-92%)

Vauhtipunnerrus,
3-4 x 2 (raskas, 90%)

Kiertoharjoitus,
3 Kierrosta
6/6 Reverse lunge (tanko niskassa)
6-10 Tiukkaa leuanvetoa/ylätaljaa
6-10 Niskan takaa punnerrus käsipainolla
10/10 1-Käden sivutaitto (raskas)
:30s-:60s tauko liikkeiden välillä. Raskaat painot ja hyvä polte kohdelihaksiin!

B2.

2+1@barbell, 2+1@up to 90%, then DROP SETS 3-4x1x[2+1]@-10%, ohs-%, rest btw sets 2min

exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under, a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

AMRAP 3 x 3
400m run
Max Burpees
- Rest 1min btw amraps

" Triple M" ( MAYFLY MAN MAKER)

Partner wod (You GO , I GO)
Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 cal row
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg
Timecap : 38 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

I Go-You Go

A. AMRAP 6
10/7 Cal Row
8x7,5m Shuttle Runs

Rest 90sec

B. AMRAP 6
10/7 Cal BikeErg
8 Box Jump Overs

Rest 90sec

C. AMRAP 6
10/7 Cal Row
8 Wall Balls

Rest 90sec

D. AMRAP 6
10/7 Cal SkiErg
8 Pushups

Rest 90sec

E. AMRAP 6
10/7 Cal Echo Bike
8 Heavy KB Swings