Warm Up
ROW
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then 2 rounds of
25 plate hops
5 inch worm with push up to strict/jumping pull up
10 step back lunges with plate (vartalon kierto)

Metcon
emom 12-16
odd : 175/200m row
even : 6-8 burpee over rower (fast)

Weightlifting / Strenght
then 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)
3-position squat clean (high hang, below knee, floor)
2 sets @ 70-75% and 3 sets @75-80% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 70-75% and 3 sets @75-80% of 1rm jerk.

rest / prepare for clean deadlifts 5 mins

Every 2 min for 6 minutes (3 sets)
Clean Grip Deadlifts x 3 reps @75,80,85% of 1rm clean.
Pause for 1 sec (10cm off the floor, below, above knee and mid
thigh)

Strenght
Sledge Drag for load 5x10-15m
perform 5-15m hs walk / 2-3 wall walks right after sled drag.
rest 2 min bwn sets

Cool down
2-3 min light cardio
2-3 min v-sit strech (hamstring, adductors, sides)
1+1 min leg across body strech

Karhu CrossFit / easy pace

45 min AMRAP parin kanssa

2 x 400 m juoksu (toinen juoksee, toinen lepää)

2 x 400 m soutu

2 x 200 SU tai DU

2 x 50 ilmakyykkyä

2 x 20 burpeeta 


Kyykky 4x3x75%

Penkki 4x3x75%

Etukyykky 4x6

Kapea penkki 3x6

2 rounds

3min AMRAP
2-4-6-8.. v-up
2-4-6-8.. box jump 60/50

90s rest

3min AMRAP
2-4-6-8.. DB snatch 22,5/15
2-4-6.. burpee over DB

90s rest

10x2min on, 1min off (29min)

5 pull up
10 push up
15 air squats
rest of the time: max cal bike

20 min AMRAP

5 deficit push ups
10 alt. gorilla row
15 box jumps

Start at 65% of your 20 min average
every 5 minutes for as long as possible increase your power output by 20w.
(30 min cap)

A, 15 Mins to find
Daily max of :
1 squat snatch
2 snatch balance
3 OHS

• Build up in 5-6 sets
• 2 mins rest btw Heavy sets

B,
EMOM 10 mins
2 Snatch @ 75% of 1RM
- any style ( try to go for squats)
30 single under
EMOM 10 mins
2 Clean & Jerk @ 75%of 1RM
- any style ( try to go for squats)
30 single under

NO REST BETWEEN EMOMS

2x 3 each
front squat
high hang high pull
high hang muscle clean
clean pull under
hang squat clean

---

EMOM 10
block clean
4 reps @ 75%
- all reps star at the blocks
- all reps are to squat
- focus on rope like arms and power full leg drive

Kyykky 5x8x60%

Bulgarian Split Squat 3x10 / jalka

Sivutaivutukset 3x20 / puoli

Ojentajat kumpparilla 3x20

SitUps 3x20