FOR TIME:
21 power clean & jerk @45/30kg
21 box jump overs
15 power clean & jerks @ 50/35kg
15 bar facing burpees
9 power clean & jerks @60/45kg
9 burpee pull ups

TC: 16min

CHIN UP 1/6

6x chin up
4x chin up
4x chin up
2x chin up
-rest 90s between sets

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Vaihdellaan kahden eri progression kanssa seuraavat kuusi viikkoa, molemmat tehdään kolme kertaa

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