Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.

Weightlifting
4x1 snatch pull + 1 hang power snatch + 1 low hang power snatch + 1 overhead squat @light to moderate weight
4x1+1 power snatch + hang squat snatch @moderate to mod/heavyish
rest 1-2 min bwn sets

Strenght
Back Squat 10-8-6-4 reps @moderate to mod/heavyish
rest 2-3 min bwn sets

Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
3 sets
8-10 back rack split squats (takajalka 15kg levyn päällä "korokkeena") (tempo 2 sec lowering down, no pause, up, 1 sec reset)
rest 1.5 min
8-10 banded strict pull ups (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
10-12 tempo goblet squat (kantapohjien alle 10kg levy korokkeeksi, etureisi painotus)
rest 1.5 min
10-12 chainsaw row (2 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
For quality at 70-80% effort
2-4-6-8-10 reps of
renegade rows with rx dumbbells
perform 8/10 cal assault bike or 10/13 cal bike erg at moderate pace after each set

rest 3 min

2-4-6-8-19 reps of
strict knees to elbows
perform 8/10 cal assault bike or 10/13 cal bike erg at moderate pace after each set

AMRAP 15

5 Australian Pull-Ups
10 Push-Ups
15 Air Squat
1-2-3-4-5-6-7...Etc.
Deadlift 100/70kg

3x3 Power Snatches @75-80% of days 1RM
- Rest as needed

For Time:
10 DB Snatches 35/25kg
30 DU
30 T2B
30 DU
10 DB Snatches
30 DU
30 T2B
30 DU
10 DB Snatches

EMOM 12

1 minute : 12 Squat w/KB
2 minute : 0:40 Plank Hold
3 minute : Rest

Clean and jerk

6-8 x 3 @ 65+%, go every 1:30-2:00

– Do your first set @ 65%1RM clean and jerk, then build over the remaining sets if moving well
– Drop the bar between each rep, reset and go

*split jerk to the other side on the next set

3× 1+1@75-80%, rest btw sets 2min

Warm Up
2 rounds
2 min running/air bike
5 burpee pull ups
5+5 lateral box step up/ 10 box step ups alternating leg
20 bicycle crunch/20 alt leg v-ups
then movement prep for todays Metcon

Metcon (zone 3-4)
Emom 24 or 32 (3-4 rounds)
1) wall ball shots x 10-15 reps
2) dumbbell power cleans from floor x 6-8 reps @rx dumbbells
3) strict hspu x 4-6 reps + strict chin up x 4-6 reps
4) db snatches x 8-12 reps (rx db)
5) box jump, step down x 10-15 reps @50/60cm
6) weighted box step ups x 6-8 reps with rx db's
7) burpee c2b pull ups/pull ups x 4-6 reps
8) toes to bars x 10-15 reps

Cool down
5-10 min recovery bike / air bike / jog&walk

4 x 7min on / 2min off:

A) 200m run
250m row/ski or 500m bike

B) 10m handstand walk
10 burpee to target
10 chest to bar

@ RPE 4-4,5

-> hsw -> shorther distance -> 30s hsw practice -> 30s weight shifting -> 2 wall walk
-> chest to bar -> pull up -> jumping pull up -> ring row