Ulkotreenit
Warm up
2 rounds
1:30 cardio machine
10+10 banded side steps
15 banded air squats
10+10 banded monster walk (forward backwards)
8 push up to downward dog
6 muscle snatch
3 snatch balance with barbell

Warm up for snatch weight and test bar facing burpees (5-8min)

Workout
Every 12 min for 36 minutes (3sets)
9-7-5 reps
Squat snatches @35/50kg
bar facing burpees
time target 6 min each round, cap 8 minutes.

Snatch weight max 65% of 1 rm, scale down if need to!

Cool down / Mobility
2 rounds
30-50 single unders / jumping jacks
5+5 squat streching movements
5 cobra to downward dog (strech 2-3 sec each position,every rep)
5+5 around the world with your hands, legs wide open
30s deep squat hold
rest 30 sec bwn round

5 Rounds
400m Run
15 Back Squats
10 Burpees

Rest 5

5 Rounds
500/400m Row
10 Power Cleans 61/43kg

30/24 Row/Bike/Run/Ski
10 Burpee Box jump overs (Box facing)
7 Bar Muscle ups / 15 Chest to bar

• Ohjeistus:
• Tavoite päästä kierros aina alle 3min.
• Skaalaa toistoja alas, mikäli tarve vaatii.
• Merkitse kierrosajat ylös.
• Hitain aika on tuloksesi.

Warm up
2 rounds
200m run or 1:00 single unders
10 single leg RDL with bodyweight
10 reverse lunges
10 air squats
10 cossack squats
5/5 bodyweight windmill
then
2 rounds
3 snatch high pulls

3 hang power snatch
6 thrusters with barbell

Strenght
Every min for 8 minutes
2 hang power snatches @40-60%

rest/prepare for 5 minutes

Every min for 8 minutes
1 clean&jerk @50-70%

Midbody work
2-3 rounds
10/10 plate halos
10/10 windmill
20-30 mountain climbers
rest 1-2 min

Equipments you need

1 barbell + spring collars
2-3 pair of plates

4-5 rounds, rest as needed

5 Bench Press
5 Weighted Pull-Up

RPE 4

Rest & mobilize.

Min 1) 10/7cal Row
Min 2) Rest
Min 3) 11/8cal Row
Min 4) Rest
Min 5) 12/9cal Row
.
.
Min21) 20/17cal Row

If you fail to complete the recuired amount of calories, on the next minute start again from the beginning.
Score: Minutes completed until failure

Takakyykky 5x5x85%

Panda Pull
3 x 2 x 60%
3 x 2 x 70%

Tempaus polvelta
3 x 1 x 70%
3 x 1 x 75%
3 x 1 x 80%

Lisäpaino lankku 4 x 1 min

E1,5MOM for 15min
Odd: 6-8 Dips w. full rom, scale down as needed
Even: 8-10 Bent over rows w. full rom

From 1 to 10 for time:
- Deadlift 100/70kg
- Wall walks

Scale:
1 Wall walk = 3 Hand release push-ups

TC 20min