Voima
E3MOM, 4 rounds
8+8 box step up
-sopivan haastava boxi

WOD
3 rounds For Time
20cal ergo
21 KB Swing
12 ring Row

A,
Power Clean 3-3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3 for the day and accumulate a total of 5 working sets within 15% of your best for the day.

B,
Split Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3 within 5 sets, including build up.

C,
5 rounds for time of:
4 Push Jerks @93/67kg
6 Front Squats
18 Pull-ups
Rest 1:30

Goal: Sub 2 min/round

D,
Complete as many rounds as possible in 8 mins of:
8 Strict Toes-to-bars
10 L/10 R Paloff Press
15 Hip Extensions
Lateral Sled Drag, pick load, L 15m/R 15m

Lateral Sled Drag- moderate weight

5 sets of 3 Snatches @65-70%
- Rest 2-3min btw sets
- Technique work

Every 2:00 x 5:
3 Overhead Squats
Set 1: @40%
Set 2: @45%
Set 3: @50%
Set 4: @55%
Set 5: @60%

JUHANNUSTREENI
Mieti itse jokin mukava treeni juhannukselle mitä on mieli tehnyt tehdä.
Mitä teit?

8min Amrap
3 rope climbs/pull to stands
run 300m/walk 150m

rest 3min

8min Amrap
8 toes to bars/sit ups
8+8 kb push jerks
run/walk 150m

rest 3min

8min Amrap
10m oh walking lunge (plate)
8 burpees to plate
10m oh walking lunge (plate)
8 GTOH (plate)

2-4rounds:

10-16 curtsy lunge
10-20 wallball

Warm Up
3 rounds
15/12 cal row
20 cossack squats
10 sots press
10/10 upright row

Strenght
Overhead Squat 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets

Weightlifting
Paused Flat Foot Snatch + Flat Foot Snatch 3x1+2reps@35-50%
Paused Snatch + Snatch 5x1+1 @60-80% (pause polven päällä 1sek ja siitä tempaus perään)
Snatch (80-85%x1, rest 10s, 80-85%x1, rest 10s, 80-85%x1 x 3 sets

Metcon
3-4 rounds (masters 45+ 3 rounds)
10 burpee pull ups
20 db snatch @15/22.5kg
30/24 calories of rowing
rest 3 min rounds

Optional Accessory Work
10-15-20-25 calories of bike erg + 3-4-5-6 OR 5-6-7-8 reps of bar muscle ups
or
2-3 x 24/30 calories bike erg (fast) rest 1 min bwn rounds
2-3 x quality set of bar muscle ups or drill of your choise

Optional Extra Cardio
20-30 min light pace @55-65% of max HR easy pace cardio

Päivä 15 HUOM!!! TREENIT KLO 17 !

A1) Snatch High pull + power snatch w/3. sec pause in catch position + snatch 4x(1+1+1)
B1) Back Squat 2x8x72%
C1) Snatch + OHS w/ 3 sec pause atg 5x(1+1)x75%
D1) Clean and jerk 5x(1+1)x75%
E1) Reverse lunges 3x20
E2) Skater jump 3x10
E3) reverse hyper ext. on a box 3x15

A)

Every 3 mins x 5 sets
6 burpee box jump @60/50cm
12 Dumbell Hang Squat Clean 2x22,5/15kg
24 Double under
Remaining time is rest

B)
Every 3 mins x 5 sets
6 devil press 2x22,5/15kg
12 box jump over
24 air squat
Remaining time is rest!

Split the group, and first group must complete 5 times the part “A” then part “B” , other group vica versa!
Dumbell work should be unbroken, so choose weight wisely!