Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min row (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
2 rounds
3 muscle clean
3 tall power clean
3 front squat
3 push press
3 push jerk (pause on catch)

Weightlifting Practise
6x3-position power snatch (hip, high hang, FLOOR) @35-70% of 1rm power snatch
starting very with very light weight and building up to heavyish set

rest few minutes

6x2 hang power clean + 2 push jerk with pause (polven päältä rivet) @35-70% of 1rm power clean&jerk
starting very with very light weight and building up to heavyish set

Metcon
Emom 9 or 12 (masters 45+ only the 3 rounds)
1) ohs x 8-12 reps @light weight (men 30-42.5kg, women 20-30kg)
2) thrusters x 8-12 reps @light weight
3) toes to bars x 8-12 reps

Optional Accessory Work
2-3 sets 8-12 single leg calf raises on plate R/L + 8-12 shin raises with both legs at same time, lay againts wall.
2-3 sets hollow rocks for 20-40 seconds
rest as needed

E3MOM x3:
Track 1:
3x10 chin up
10 double db push press
- same resistances as last week, last set RIR 0-1

Track 2:
20-35s top of a chin up hold (add 2s from last week)
10 double db push press
- RPE 9-10 with both movements.

3 rounds
Alt. DB bench press x 16
Box dips x 25
Seated serratus press x 12

3 rounds
SL heel raises x 12/ leg
Spanish squat x 15
Rower hamstrings x 15

3 rounds
SA kick back x 10/ arm
Chest flys x 10
Plate bench press 30sec max reps

For time:

5 rounds:
60m Skillmill Sled Push (6/5), this should be running
60m KB Farmers Carry 24/16kg
500/400m Ski or 20/16cal AB
1min Rest btw rounds

————THEN————

5 rounds:
500/400m Row
10 Pull-ups
7 Burpee Box Jump Overs 60/50cm
1min Rest btw rounds

• Smooth movement! (moderate intensity)

TC 47min

Gu
4

A.1) Muscle snatch + dip snatch
2+1 ~10min

B.1) Hang snatch below knee w/1.rep pause @below knee
5×3 @65%

C.1) Hang clean below knee + split jerk
8×1+1 @80%

D.1) Clean pull from Deficit
5×5 @80%

E.1) Back squat w/ 1.rep pause atg
6×3 @80%

30min EMOM
1.min Ski cal
2.min 10-15 DB snatch alt.
3.min bike cal
4.min 5-8 single DB devils press alt.
5.min row cal
6.min rest

As many Rounds as Possible in 16 Minutes :

20 Push-Ups
50 Single Unders
20 Sit-Ups
50 Single Unders
20 Reverse Lunges
50 Single Unders
20 Cal Row / Air Bike