AMRAP 20

30/21 Calories Bike Erg
30 Box Step-Ups
10 Hanging Knee Raise
10 Push-Ups

Rest 3 minutes

AMRAP 20

30 Sit-Ups
30 Box Step-Ups
30 Shoulder Tap
50/40 Calories Bike Erg

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Snatch pull + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
Heavy single.

Build up to a heavy, but fast single snatch in 12:00-15:00 minutes by doing doubles. Climbing weight until you can only hit one snatch.

No TNG, no letting go.

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Clean and jerk,
Heavy single.

Build up to a heavy, but fast single clean and jerk in 12:00-15:00 minutes by doing doubles. Climbing weight until you can only hit one clean and jerk.

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STRENGTH

Overhead squat,
5 @ 65%
5 @ 75%
5 @ 85%

Deadlift,
5 @ 65%
5 @ 75%
5 @ 85%

Laske molemmat prosentit 90% maksimista. Jos et tiedä maksimia, niin tee harjoitus tuntuman mukaisesti siten, että viimeisessä sarjassa jäisi 2-3 toistoa varaa tankkiin

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BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated barbell shoulder press,
3-4 x 12 (moderate)

Core:

3 Rounds,
1:00 min weighted plank hold
15m+15m 1-Arm suitcase carry
15 Sit-ups
Rest 1:00 min between rounds

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 1&1/4 front squats
5 push press
then 2 times through
5 power cleans
5 push jerks, pause in catch 2 sec

Strenght
12-10-8reps touch n go power clean&push jerks @50-65% of 1rm pc&pj (should fee that there is 2-3 reps in tank)
rest 2-3 min bwn set
3x2 power clean&jerks @70-80% of 1rm pc&pj
rest 1-2 min bwn sets
then

8-8-6-6 reps of deadlifts @50-65% (3-5 reps pitää jäädä varastoon joka sarjalla, kiipeä painoissa vähän ylöspäin)
rest 2-3 min bwn set

Metcon prep
2 sets
5 thrusters + 20m sledge push (add weight)

Metcon
12-9-6 reps for time
Double db thrusters @rx db's
perform 20m mod/heavyish sledge push after each thrusters set
time target 4.30-6.00 (thruster sarja tulee mennä aina putkeen ja kelkka voi olla 10+10m pikkutauolla.

Cool down
10-15 min bike erg/fast walk

Front Squat

5 Sets of 5 of Total kilos.

Go Every 3:00

Deadlift ( TnG )

3 x 3, same weight across
3 x 2, same weight across
3 x 1, building

Go Every 2:30

Warm Up
Ota 5-10 min yleislämpöä + 5-10 min yleisvenyttelyä
Sen perään kaikki liikkeet sisäänajoksi ja homma käyntiin. Lämmittelyineen n.90 min setti,

Metcon
3 rounds
1000/850m rowing
2000/1700m bike erg
1000/850 ski erg
800m run
goal is to go easy/mod pace this workout, take break as needed

tai

käy treenaamassa mäkivetoja josko olet stadikan stalloneen menossa.
toimi näin :
yleislämpöä alle ja sit 2 kertaa mäki kävellen ylös/alas
3-5 min taukoa
3 kertaa reippaampi veto @80-90% effortillla rennon kovaa, palautus kävely alas ja alhaalla 3-5 min
ennen uutta vetoa.
sitten loppuun 10-15 min reipasta kävelyä/hölkyttelyä.

Huom eiliset tempu kyykyt tekee hommasta varmasti työläämmän tuntuista ja huomisessa
treenissä kun on askelkyykkyä niin vaihda ne esim. bike erg 15/12 calories fast pace, vastus kevyt.
jos vähäänkään siltä tuntuu että takaketju turhan kireänä.

6 rounds for quality:

• 6 incline DB bench press
• 6/6 single arm ring row

AMRAP 12

50 Air Squats
10 Push-Ups
200m Run

Barbell bent-over row 5-5-5

For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps
then…
47 goblet squats 

Scaled WOD
For time with a partner:
Bike 60cal
then…
10 rounds of:
8 hanging knee raises
6 burpee box jumps
then…
47 goblet squats