Maanantai
Warm Up
3 rounds
40s easy + 20s mod + 10s fast rowing
5+5 lateral box step ups
5 box jump overs, step down
5 box hspu + pieni venytys/pito aina yläasentoon
10 db snatch, start light and last round with workout weight

Metcon

7 min AMRAP
21 Db Snatch @12.5-15/17.5-22.5kg
15 box jump overs, step down and make u-turn 50/60cm
9 Kipping HSPU

Weightlifting
Main set
Paused snatch pull + Snatch pull + Tall snatch + Overhead squat w/ pause – 3 to 5 x 1+1+1+1 @ build up on each set, Go every 75 to 90-seconds, use light 30-50% of 1rm , technique work!
Pause just below the knee for 2-seconds, then finish the pull

Snatch (Squat or as low catch power as can)
3 x 3 @ 65-70%, go every 2min
3 x 2 @ 72.5-77.5%, go every 1.5 min
3 – 5 x 1 @ 80+%, go every 1min

Strenght
Back Squat
In Five sets build to heavy 5 reps, leaving 2 reps in tank. rest 2-3 min bwn sets. After finding heavy 5 reps, drop down 15% and do 1 drop set of 6-8 reps only rest 1 min after heaviest 5 rep before hitting drop set.
Goal weiight would be about 80% of 1rm on last 5 rep back squat set.

Skill
For Quality (Time target 8-12 min)
1-2-3-4-5 reps
Ring or Bar Muscle Ups / Banded Bar MU
2-4-6-8-10 reps
Hang Power Snatch @30/42.5kg

Voit myös keskittyä tässä pelkästään Muscle up harjoitteluun n. 10 min ajan eri drilleillä tai hankkia nauhan kans nuo suorat toistot!

Cool down
3-5 min light cardio
:30 glute streching / each side
30 prayer pose strech
:30 couch streching / each side

A,
2022 CF Games Semifinal Complex
Daily max of
3 Clean (tng)
2 Front Squat
1 jerk

• build up in 5 sets
• 2 mins rest between Heavy sets

B,
Amrap 12 mins
2-4-6-8…
Snatch Deadlift @43/30kg
Hang Power Snatch
Overhead Squat
No push up burpee

Goal : round of 12 or more

Chin-over Bar Hold: 3 x 10-20s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 RFT

1k Bike
12 Deadlift 85/60kg
21 GHDSU
100m Farmers Carry 22,5/15kg

( 15 - 25 )

Double Leg Banded Hamstring Curl: 3 x 25
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Tempaus

Partner Workout for time

1 RUN
2 MU
3 DL 65%
4 HSPU
5 box jump over
6 DB Snatch @ 17,5/25kg
7 heavy WB
8 1-ARM DB Thruster
9 cal
10 T2B
11 ring dips
12 synchro burpee to target

Teams of 2 or 3 for time:

400 m run, 600/900 m row/ski or 1000/1500 m bike at start and after each movement

50/75 hang snatch/clean and jerk
50/75 hand release push-up
50/75 overhead/front squat
50/75 bar over burpee
50/75 front rack lunge
50/75 v-up
50/75 thruster
50/75 shuttle run 10 m

Rx weights: 42.5/30 kg

3 - 4 sets:

1 ) 60 - 90s Sorenson Hold
2 ) 30 - 60s Plate Pinch
3 ) 8 - 12 Single Leg RDL ( Each )

DELOAD WEEK

Partner intervals

3 rounds

2min AMRAP
Rope climb

1min rest

2min AMRAP
20 DB push press 2x15/10
20 deadlift 50/35

1min rest

Share repetitions with partner