Warm Up
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast

Metcon
10 rounds
45 sec on / 45 sec off
Cal Air Bike (goal is 12/9 calories)
so not all out but mod/fast pace

Weightlifting&Strenght
With barbell 2 sets
3 snatch grip deadlifts
3 muscle snatch
3 snatch grip push press behind neck
3 pause OHS
3 hang snatch

Every 1.5 min for 15 minutes (10 sets)
1 snatch high pull + 1 hang power snatch + 1 snatch @50-70%
All snatches "no feet" eli jalat pysyy paikallaan, ota hieman ehkä leveämpi lähtö asento kuin normaalisti et pääset kyykkyyn)

Overhead Squats 4x4 reps @50-60-70-75% of 1rm.
new set every 1.5-2 min.

Accessory Work
2-3 sets
15-25 hip extensions
15-25 ghd sit ups
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min calf/achilles strech
1+1 min hamstring strech
1+1 min leg across body strech
1+1 min pigeon pose strech

4 sets 4 @ 75 - 80%

** 5 - 6 Second Eccentrik

• Building off last week

Back Squat

8-6-4

Go Every 3:00

Reverse Lunge

4 x ( 2 + 2 )

Go Every 2:30

9x
New Interval every 3rd minute

A) 500/400m Row
B) 1000/800m BikeErg
C) 500/400m SkiErg

4 Sets of 3 @ 75-80%

** 5-6 second eccentric
*** rest as needed between sets.

Banded Lat Stretch 1:00 + 1:00
Pigeon Pose 1:00 + 1:00
Child Pose 1:00
Squat Hold 1:00
....
2 Rounds:

2:00 Cardio
1:00 Walking Lunges
1:00 Side Plank ( 0:30 Each )

3x 2+2+2 @70-75%

3x 2+2+2+2 @kevyt

500m row
3x
7 goblet gang squat
5 bird dog row e/s
3 broad jump
spend 7 min to built up to work weight

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Back Squat
3x5 at 75% 1RM
- rest as needed
- see that your bottom position is by the book