A) 3 min erg increasing pace
B) 2 rounds:
8+8 DB half kneeling arnold press
8 KB/DB kang squat
8 banded face pull

Warm Up
2 rounds

2 min cardio
5 inch worm + push up
10+10 db snatch / 10+10 single arm thruster @light db
:30 knee tuck hold from pull up bar
then 3 times with empty barbell : burgener clean warm up

Strenght
Modified CrossFit Total 2 training, building to heavy triple on each movement
Power snatch 3reps @50-55% to start and finish at 70-75%
Floor Press 3reps @50-55% to start and finish at 70-75%
Thruster 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!

Warm Up
2 rounds
1.5 min cardio
5-10 hr push ups

10-15 ring rows
:30 side plank hold R/L

Strenght
Weighted Chin ups 8-8-6-6 reps @mod/heavy weights.
or
Negative Chin us 4-4-3-3 reps @mod/heavy effort
rest 2-3 min bwn sets

Metcon
Emom 8
odd: devils press x 3-5 reps
even : Air bike x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: Ring Push ups / Push ups x 6-12 reps
even : Rowing x 30 seconds (mod/fast)

EMOM 15

1 minute : 8 Incline Bench Press DB´S
2 minute : 18 Sit-Ups
3 minute : 13/10 Calories Bike

Snatch Grip Deadlift 5x6 AHAFA

Ohje: Maastaveto tempausleveydellä, valitse taakka, joka on raskas, mutta asentosi säilyy silti hyvänä. Käytä remmejä tarvittaessa.

Warm Up
Band Pulls + Banded Hip Activation
then some mobility as needed
then barbell prep for 2 sets of snatch and clean&jerk
5 snatch pulls
5 hang muscle snatch
5 overhead squats
5 power snatch
rest 1 min
5 muscle cleans
5 front squats
5 tall cleans (start on power catch and last 2 reps to squat)
3+3 split jerk (tuttu puoli 3sti ja ei tuttu 3sti) OR 5 PUSH jerks
rest 1 min bwn set

Weightlifting
Build to 70-80 % of squat or power snatch with small jumps
rest 1-2 min bwn sets
then hit 5x1 rep @70-80% of 1rm (pause on catch)
rest 1-2 min bwn sets

rest 3-5 minutes and start clean&jerk

Build to 70-80 % of clean&jerk with small jumps (squat clean + push or split jerk)
rest 1-2 min bwn sets
then hit 5x1 rep @70-80% of 1rm
rest 1-2 min bwn sets

Strenght
Pause Back Squat 5x2reps@50-55-60-65-70% of 1rm (pause 1-2 sec at bottom of squat)
rest 2-3 min bwn set

Accessory Work
3 sets
10-15m sledge push (sprint, add speed during it) light weight
10 ghd hip extensions
15 ghd sit ups
rest 2-3 min bwn set

For time w/ partner, YGIG, divide anyhow:
90/80/70 - 60/52/46 - 30/26/22 cal row
90 - 60 - 30 wb

RPE 8-9

TC: 15
HUOM! Kummankin version päivän treenistä voit tehdä millä tahansa tunnilla.

3x3@75%, bs-%, rest btw sets 3min

A)
Big Clean Complex
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

Must be unbroken set! Perfom 4-5 sets with increasing load!

B)
AMRAP 10 mins with partner
(You Go, I Go)
10 Power Clean
10 Jerk
10 Clean and Jerk
Weights:
43/30
50/35
60/43
70/47

kipping pull up/C2B

E2MOM, 5 rounds
3-15 kipping pull up/C2B
12 DB snatch