Ulkotreenit
Warm up
For 10 minutes
50 single unders
10-20 alt leg v-ups
10 empty barbell upright row
10 empty barbell strict press
10 barbell good morning

Workout
5 sets:
10-15 strict press with barbell @20/30kg
10-20 v-ups / tuck ups
20-25 push press @20/30kg
20-30 alt leg v-ups
rest 3 min bwn sets

Equipments you need :
barbell and spring collars
pair of weight plates
some mat or something where you can lay on floor (viltti/paita/matto)

Cool down
50 single unders
20+20 big arm circles
1:00 cobra to downdog pose
5/5 around the world

60s. Row/Bike/Run

10 Snatch grip deadlift
10 Muscle snatch
10 Push press (behind the neck)
10 OHS

45s. Row/Bike/Run

10 Active shoulders
10 Kipping swings
5+5 Hollow + Arch

30s. Row/Bike/Run

5 Hang Squat snatch
5 Strict Pull up/Ring row
5 Squat snatch
5 Ring dip/Push up

Mobility...

Back squat:
8x ~40%
6x ~50%
4x ~60%

MA:

A.
EMOM x6:
1.) Row/Bike/Run
2.) Walk out + Push ups
3.) Spider lunge + twist

Rest 1min...

EMOM x4:
1.) 5-8 Deadlift + 5-8 Hang Power clean
2.) 5-8 Front squat + 5-8 Shoulder press

Mobility...
- Lunge complex
- Pigeon
- Shoulders
- Front rack
- Couch stretch

3x15 Front raise
3x15 Lateral raise
3x15 KB upright row
After each set 15 Hollow rocks, then rest 1min

Takakyykky 4x3, raskas

Työntöveto + Rive + Etukyykky

10 x (1+1+1)

Raakatempaus + Tempaus polvelta

6 x (1+1)

Lisäpaino lankku 4 x 1 min

21-15-9 reps of:

Heavy DB snatch, alt arm 30/22,5 kg
Ring- dips

TC: 6 min

• Skaalaa DB paino pienemmäksi tarvittaessa
• Dipit voi tehdä myös boxilta / penkiltä ns. "penkkidippinä"

In teams of 2 share the reps and complete as many rounds as possible in 40 minutes:
40 Calorie row, 40 Med ball Sit-Ups
40 Calorie ski, 40 Med ball Thrusters
40 Calorie row, 40 Med ball russian twists
40 Calorie ski, 40 ball slams

One works, one rests.

AMRAP in 16 minutes
5 Handstand Push-Ups
10 Box Jumps @60/50cm
15 Power Cleans @40/30kg

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