(8 rounds total)
32 mins of:
20" ON / 40" OFF

1: Max rep dbl DB thruster@15/10kg
2: Max cal Row
3: Max rep dbl DB hang cj@15/10kg
4: Max rep Butterfly sit up

VOIMA 7/9

DEADLIFT

Every 2min x4
2 Deadlift

VOIMA 7/9

BACK SQUAT

Every 2min x4
2 Back squat

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Vika kierros tätä voimaprogee!

3-4 rounds for completion
30 Meter Sledpush @moderate
10 Box Jump Step Downs @61/51cm
10 Front Squats @60/42.5kg
Rest Approx 90s

Triset x 3 rounds!

KB Clean and Strict Press x 8 each*
Rest 60s
DB Tate Curl x 8
Rest 60s.
Plate Halo x 8 each direction
Rest 60s

*Each rep is a clean and strict press

6 sets of Clean & Jerk Complex, complete sets every 3:00
Set 1: 2 Power Cleans + 1 Hang Squat Clean + 2 Jerks
Set 2: 2 Power Cleans + 1 Hang Squat Clean + 2 Jerks
Set 3: 2 Power Cleans + 1 Hang Squat Clean + 1 Jerk
Set 4: 2 Power Cleans + 1 Hang Squat Clean + 1 Jerk
Set 5: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Set 6: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

• Start with 2-3 warm-up sets before starting the clock.
• Build up to a heavy complex for the day over the course of the 6 rounds.
• Any style of Jerk goes.

AMRAP 25 with a partner:
Partner A: Max-calorie row

Partner B:
12 steps DB/KB front rack walking lunges
20 sit-ups

– Partners alternate after one partner finishes the lunges and sit-ups.

5 Sets of 80 - 90 of Unbroken Set

• Full Recovery
• Modified same than unbroken set

Suorinjaloin mave 5x5 (noin 60%)
-jokainen toisto lattiasta / stopilla

Pendlay Row 3x6x30%

Yhden käden kulmasoutu 3x20

SitUps 3x10

Warm Up
3x40s easy/20s moderate/10s fast pace cardio ( 20s rest bwn)
then 2 rounds
5+5 squat strech
10 scapula rolls on pull up bar
5 wall squats
3 muscle snatch
3 behind neck snatch grip push press
3 tempo ohs
3 high hang snatch

Weightlifting
3x Halting Snatch Deadlift + High Hang Snatch + Pause OHS @40-60%
2 sets x 3 reps @65-70% + 2 sets x 3 reps @70-75%
then 4-5 sets 3x1+1+1 reps @75-80% of 1rm snatch
tehdään eka tempaus aina raakana ja seuraavat kyykkyyn.
rest 10s bwn singles (1+1+1), 2 min rest bwn sets.
Vika viikko tätä rallia.

ota tuntumaa metcon liikkeistä ja sit 3 säpäkkää työskentely pätkää. äläkä kompuroi boxilla, tarvittaessa askella.

Metcon
3 sets
Buy In : Max reps double unders in 1 minute
then

7-5-3 reps
Burpee box jump or step overs @60/50cm
Kipping c2b / Kipping pull ups / Jumping Pull Ups
rest 1:1 or alt time with partner

Accessory Work
2 sets
15+15 banded half kneeling pallow press + trunk twist
10+10 single arm kb front rack + lateral box step up
rest 1 min

Cool down
2-3 min light cardio
1 min cobra to downdog (5s per pose each time)
1 min quad truped position (eli polvi-istuntaa ja siinä hengittelyä)
1 min frog position strech (nivusten venytys)