Warm Up
3 rounds
1 min row
12 cossack squats
6+6 half kneeling arnold press
12-16 bicycle crunch

Strenght
Back squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
Thrusters from floor 3-4x5reps @1x60 and 2-3x70%
rest 2-3 min bwn sets
add 2.5-5kg to each back squat set compared last time we did this.

Metcon
1500m for @5-10km pr pace (eli jos 5km pr pace on 2:00 niin tää mene 2.00-2.05 )
rest 2 min
3x500m @2km pr pace
rest 1 min bwn sets

Accessory Work
3-4x 5-10 kipping bar muscle ups or c2b pull ups (you can do banded bar mu if want to)
3-4x 12-15 alt hand bicep curls (per hand) +
24-30 weighted twits with medball (controlled movement)
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

A1) jerk behind the neck 4x3x75%
B1) Split jerk 4x3x75%

12 Min Emom
* 8-10 + 8-10 One arm Overhead Lunges
* 10 -12 + 10 - 12 One arm bent over rows
* 30 sec hollow rock hold

For time with a partner (YGIG)

10 power snatch + 6 OHS 50/35 kg
20 reverse lunges 50/35 kg
30 1-ARM DB hang clean & jerk (alt)
40 T2B (scaled 20)
50 WB
40 T2B (scaled 20)
30 1-ARM DB hang clean & jerk (alt)
20 reverse lunges 50/35 kg
10 power snatch + 6 OHS 50/35 kg

REST 5 min

200 DU
100 m bear hug D-ball / sandbag carry
80 sit up
60 Pull up (scaled 30)
40 HSPU (scaled 20)
20 m HS Walk
10 BMU / rMU
20 m HS Walk
40 HSPU (scaled 20)
60 pull up (scaled 30)
80 sit up
100 m bear hug D-ball / sandbag carry
200 DU

TC: 50 min

4 rounds
10 Single arm DB Power Cleans @ 15-22.5 / 22.5-32.5kg
12-15 GHD Sit ups
rest 1:1
4 rounds
10 Single arm DB Power Snatch @ 15-22.5 / 22.5-32.5kg
15/12 Cal Ski erg

Keep moderate pace on metcons, have fun and move @80% effort
time target is 6-7 min so it makes it a bit easier than normally. Normally target would be sub 5 min.
Keep DB movements unbroken and try to swich db to other hand in the air, keep ghd sit ups unbroken and ski mod/fast pace.

Score is time of both 4 round sets.

Askelkyykky eturäkissä 3x6 / jalka

Etukyykky 1x20 (sama paino mitä askelkyykyssä)

Pystypunnerrus vastaotteella 5x12

Takaolkapääsoutu 5x20

Voimapyörä 3-5 sarjaa

7 sets of Front Squat
Set 1: 5 @60%
Set 2: 3 @70%
Set 3: 2 @75%
Set 4: 1 @80%
Set 5: 1 @85%
Set 6: 1 @90%
Set 7: 1 @95-100%
- Rest 2-3min btw sets

8 sets of Pause Power Snatch
Set 1: 3 @73% 1RM Power Snatch
Set 2: 2 @75%
Set 3: 1 @78%
Set 4: 3 @75%
Set 5: 2 @78%
Set 6: 1 @80%
Set 7: 1 @80%
Set 8: 1 @80%
- Pause for 2 seconds in the receive position before standing
- Rest 2-3min btw sets

WARM-UP

3 Rounds of:
:45s Row
10 Back squats/Overhead squats
10 Good mornings
15 Jack knives
:45s bike erg
10 Ring-rows
10 Z-press with kettlebells
5 High box jumps

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SNATCH

Build up to a heavy, but fast single in 8:00 minutes.

Then

Every minute on the minute for 10:00 minutes: 2 Snatches @ 82%

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CLEAN AND JERK

Build up to a heavy, but fast single in 8:00 minutes.

Then

Clean + Front squat + Jerk
6 Sets of (1+2+1) @ 80-85%
Lift every 2:00 minutes.

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BACK SQUAT

4 Sets of 3 Back squats @ 85%

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OPTIONAL (BONUS)

Accessory:

3-5 Rounds of:
3-5 Strict weighted pull-ups
16 Alternating arm Z-press with kettlebells
15-20 Jack knives
12 Cyclist squats
12 Weighted hip extensions

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 16/13 Calories row (:45s)
2) 8 Overhead squats @ 65% of snatch 1RM (:30s)
3) 16/13 Calories bike erg
4) 5 Squat cleans @ 60% of clean 1RM (:30s)"