FOR TIME

4 rounds:
5 overhead squat @45/30kg
7 shoulder to overhead @45/30kg
9 toes to bar

cap 10min

3-5 rounds:

1:00 Cardio
5 Push Ups
20s Hang From Pull-Up Bar
10 Box Step Ups

touch and go SQUAT CLEAN
every 2min

set 1: 5 tng squat clean @65%
set 2: 4 tng squat clean @70%
set 3: 3 tng squat clean @75%
set 4: 2 tng squat clean @80%

EMOM 7
3 Thrusters + 3 c2b pull ups
@ 52/35kg
- both movements on the minute
- thruster scale: weight
- c2b scale: butterfly pull up -> kipping PU ->jumping pull up ( so that when standing the bar is at wrist)

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

---

1x [ 2 Pause Back Squats + 2 Back Squats ], 70% 1RM
1x [ 2 Pause Back Squats + 2 Back Squats ], 70% 1RM
1x [ 2 Pause Back Squats + 2 Back Squats ], 75% 1RM
1x [ 2 Pause Back Squats + 2 Back Squats ], 75% 1RM
1x [ 2 Back Squats ], 80% 1RM
1x [ 2 Back Squats ], 80% 1RM

Bench Press, AHAP

2-3-4-5-4-3-2

Go Every 3:00

Power Snatch 1 RM

Squat Snatch 1 RM

Back Squat 4 x 2 @ 70 - 75%

MEDIUM WEEK 2/8

WARM UP kesto yht. n.15min

1-2 rounds/side
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side & WARRIOR I & WARRIOR II &TRIANGLE & REVERSE WARRIOR II & EXTEND SIDE ANGLE & LIZARD with 2× THORACIC ROTATION & PLANK & UPWARD DOG & DOWN DOG & CAT&COW CRUNCH x2 both side & CHILD POSE & DOWN DOG & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

--

1-2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

3 HIP M ST SN *slowly & OHS *3s pause sq pos.

3 HIP SN BAL *slowly & on the toes & 3s pause sq pos. + 3 HIP SN BAL *on the toes & 3s pause sq pos.

2x3 BOUNCE & LEG EXTENSION + 2x3 BOUNCE & HIP SN

3 SN PULL to PWR pos. + 3 REVERSE SN PULL

3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST SN & OHS + 3 SN + 3 PWR SN

---

M ST SN + OHS + SN BAL + SN DROP + HIP SN *M ST SN no hip contact
1+1+1+1+2@up to 45% sn-% pal 1min

---

BLOCKS SN PULL to PWR POS. + SN *blocks the above knee high
1+2@up to 67%, 1+2@70%, 1+1@74%, 1+2@70%, 1+1@76%, 1+2@72%, 1+2@74, 1+2@76% pal 2min

--

BLOCK SN PULL *blocks the above knee high, full foot
2x4@70-76%, 2x4@80% pal 2min

---

PAUSE BS *first squat 5 sec pause squat position
3x5@65% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alueella)

12 KNEELING SQUAT, BB+weight

8@29-33% bs-% SEATED SHOULDER PRESS, BB

20 SIDE BENDS, BB

Warm Up
3 rounds
1:00 cardio machine (increase pace each round)
5 inch worm with push up
10 lunge elbow to floor strech + torso rotation
10 single arm db power clean&jerks
10 air squats + 5 jumping air squats

Metcon Prep
2 sets
6-8 db power clean&jerk alt hand @12.5-15/17.522,5kg
3-4 burpee box jump overs
rest 30-60s bwn rounds, get your heart rate up.

Metcon
Every 4 min for 12-16 minutes (3-4 sets, ikä masterssit 45+ ainoastaan 3 settiä)
15 db power clean&hjerks alt hand
6 burpee box overs (hypyllä tai askeltaen, ja kasvot boxia päin)
12 db pc&pj
6 burpee box overs
9 db pc&pj

time target 2 min 20 - 3 min, try to keep same pace through all intervals
Scale DB Power clean&jerk reps 12-9-6 to be closer target times.

Weightlifting / Strenght
With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
2-position squat clean (FLOOR AND THE HANG)
2 sets @ 75-80% and 3 sets @80-85% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 2 reps
2 sets @ 75-80% and 3 sets @80-85% of 1rm jerk.

rest / prepare for clean pulls 5 mins

Every 2 min for 6 minutes ( 3sets)
Clean Pulls x 3 reps @80,85,90% of 1rm

Focus on clean pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

Cool down
2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1-2 min glute strech of your choise R/L

8x 4min AMRAP
A.
Buy in: erg 20cal
AMRAP
20 DB snatch 1x22,5/15kg
40m DB OH walk

REST 1min

B.
Buy in: Run 200m
AMRAP
10 dbl KB DL 2x24/2x16kg
10 dbl KB STOH
40m dbl KB farmer carry

REST 1min

C.
Buy in: erg 20cal
AMRAP
20 KB hang snatch
40m KB OH walk

REST 1 min

D.
Buy in: 200m run
AMRAP
10 dbl DB DL
10 dbl DB STOH
40m dbl DB farmer carry

REST 5min