15-20min:
2 Snatch Balances
- Go by feel
- Rest as needed

Tempaus 🍭

Rowing intervals

500m row / moderate
500m row / fast
500m row / fastest

E4MOM / fast not all out

Back squat
4x12

E3MOM/2-3 reps in tank

EMOM x12
6x 1 snatch pull + 1 power snatch (60-70%)
6x2 power snatch (70-80%)

IN TEAMS OF 2.
AMRAP x 28 MINUTES
800m Run / 3 x Stairs
80 Walking Lunges
100 Sit-Ups
400m Run / 2 x Stairs
60 Walking Lunges
80 Sit-Ups
200m Run / 1 x Stairs
40 Walking Lunges
60 Sit-Ups
- P1 works while P2 rests on the bodyweight movements. Alternate as needed to complete the reps. Both partners complete the runs together.

DELOAD-MODERATE WEEK 8/9

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WARM UP n. 10min

2 rounds: no shoes

12+12 step 1-ARM OH WALKING LUNGE with DB/KB
12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SNATCH
2x3@barbell, 5x1@up to 75-80% sn-%, rest between sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 4-5[1+1]@up to 75-80% jerk-%, rest between sets 2min

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DEFICIT CLEAN PULL *full foot + TRAP PULL
2[1+1]@100% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 CHIN UPS *vastaote / 12-16 cable LAT PULLDOWN
10 KNEELING SQUAT
10-12 SEATED LOW ROW *cable, glose grip

Rest as needed

Warm Up
Foam Rolling overall full body
Band Pull Aparts + Banded Hip activation
2 rounds
2:00 bike erg or air bike
10m inch worm
5 burpee pull ups
10 scapula rolls + 5/5 single arm ring row + 10 ring row
10-20 walking lunges plate oh @5-10/10-15kg
2 wall walks
then some overhead and lunge/hip mobility, test workout movements and start treshold training

Workout 1
3-4 rounds for quality (masters 45+ = 3 sets)
8-12 pull ups or c2b pull ups
5+5 single arm db OHS @RX weight DB (scale this to barbell ohs if need to OR USE lighted DB/KB)
7.5-15m hs walk / 3-4 wall walks
5+5 single arm db oh lunge walking @RX weight DB
8-12 toes to bars
rest 1:1 bwn sets

Workout 2
3-4 sets (masters 45+ = 3 sets)
12/15 calories of bike erg @moderate pace (800-1000/1000-1200 cal)
8-12 kipping hspu (use deficit if need to)
12-15 ghd sit ups
2-3 rope climbs (hit next climb after 10-20 sec rest)
rest 1:1 bwn sets

Cool down mobility for 5-10 minutes light cardio and some short streching if feeling like it

Warm Up
2 rounds
1-2 min cardio
10/10 single leg hip bridge (banded)
20 banded air squat (nauha polvien yli)
:20-30 Knee tuck hang
:20-30 HS or WW hold

Strenght
2 x 15/20m sledge push for speed @80-90% efffort, push a bit more on next round
rest 2-3 min bwn sets
2x8/10m sledge push for speed, add little weight for these!
rest 2-3 min bwn sets

Metcon
Emom 12
1) 2+2 kb tgu @light weight
2) Rope Climbs x 1-2 reps OR chin ups x 4-8 reps
3) Double DB DL + Hang PC + Push Press x 5+5+5 reps
4) Pistol squats x 8-12 reps

Warm Up
3 rounds with machines, first round 1 min easy, second 45s mod , third 30sec mod/fast
Row, Ski, Air Bike
then some overall streching and some activation things with bands if feeling like it!

Metcon
Row, Ski, Air Bike, Row, Ski and Air Bike (total 6 times through this)
15/12 calories (fast)
rest 1 min
12/9 calories (faster)
rest 1 min
9/7 calories (fastest)
rest 1 min
eli ensin soudat 15/12 cal, lepo 1min, soudat 12/9 cal, lepo min ja soudat 9/7 cal ja lepo 1min. Vaihda sitten hiihtolaitteeseen ja samat läpi. kolmas setti sit Air bikellä. Ja sit alusta eli joka laitteella 2xläpi.

Strenght
Flat foot snatch 3x3reps 35-50%
Snatch (pause in catch/bottom)
3x3 reps @50-60%
3x2 reps @60-70% of 1rm

Power clean+push press+clean+jerk
35-50%x1+1+1+1x4
Squat clean + Split jerk(pause in split)
3x2+2 reps @50-60%
3x2+1 reps @60-70% of 1rm

Accessory Work
3 sets
3-5 skin the cats
6+6 windmill
12-16 v-ups
rest 2-3 min