Warm Up
Band Pull Aparts + Banded Hip Activation
then
3 rounds
:40 sec of easy/mod/fast row
6+6 plate halos
6 plate ground to overhead
6 plate goblet hold thrusters
3 inch worm with push up + :20 HS Hold
6 scap pull ups + 6 kip swings
then start to climb for workout weight of c&j and test movements

Metcon
8 min AMRAP
2-3 Bar muscle ups / Banded bar mu / burpee pull ups
10-12 Wall balls
2-4-6-.. Power Clean&Jerk @60/42.5kg

rest 3 minutes

8 rounds 40s on / 20s off
Row For Calories

rest 3 minutes

8 min AMRAP
8 DB snatch, alt hand @ 22.5/15kg
8 Box jumps, 60/50cm
8 Hspu (Kip or strict)

rest 3 minutes

8 rounds 30s on / 15s off
Bar Facing Burpees

Cool down
3-5 min light cardio
1-2 min couch strech each side
1-2 min prayer pose strech (deep breaths during it)
1-2 min upper trap smash with lacrosse ball or with bar on rig and roll under it.

Front Squat + Back Squat

5 x ( 3 + 5 ) @ Moderate

Sendoff 3:00

E2MOM x 4
3 deadlift

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Kahden minuutin välein lähdöt, neljä kierrosta
kolme maastavetoa. EI maksimia. raskas, mutta hyvin liikkuva paino

5 sets of Back Squat
Set 1: 5 @75% 1RM
Set 2: 5 @75%
Set 3: 5 @75%
Set 4: 3 @85%
Set 5: 3 @85%

Rest 2-3min btw sets.

Crossover Symmetry Activation
then
3 rounds
1:00 air bike
50 single unders
3 push up to downdog pose
6 v-ups
5 scap pull ups (2s hold)
5 tempo ring row
5+5 suitcase deadlifts
10 hollow rocks

Strenght
5x3 weighted chin ups, cilmb to heavy 3 but no failure.
perform 10-15s l-sit hold on parallettes/rings right after
rest 2-3 min

then get ready for metcon and test movements!

Metcon
For Time
Buy In
100-150 double unders
then

3-6-9-12-15 reps of
Single arm devils press @15/22.5kg
Toes To bars
Deadlifts @50% of 1rm
then
Buy out
100-150 double unders

Accessory Work
Practise Pistol Squats and do 30-40 reps in of that movement with variations you use.
rest as needed bwn

Cool down
2-3 min light cardio
2-3 min uppperback smash with roller
1+1 min calf / achilles strech
1+1 min hamstring strech
1+1 min leg across body strech

For Time
10 Rounds
30 Double Unders
3 Power clean

@60/42.5

Deadlift

4 x 10 x 60%
1 x 10+ x 60%

3 Rounds For time :

250m Row + 3 Power Clean
500m Row + 5 Power Clean
750m Row + 7 Power Clean

70/50kg ( Teens 60/40 )

Rest 1:1

Rest 1:1 after each set.

( 35 - 45 )

50min ergoilla pk/vk1

Joka alkava 5min
10 Box over burpee (mk)

3 min du practice
then 3 rounds of
5 dbl kb z press
20s. wall facing hs hold
10 banded dead bug

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In 20 min find your Push jerk 1 RM
mark 3 of your heaviest