CrossLifting
A,
EMOM 10 mins
1 Power Snatch + 1 Squat Snatch + 2 OHS
- add weight each set
- Start around 65% of 1rm power snatch

B,
For time
50 deadlift @50/35kg
200m run
40 Power clean
200m run
30 Front squat
200m run
20 Push jerk
200m run
10 Cluster
200m run
Timecap : 17 mins

Banded Pull-Through: 100 Reps AFAP
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

MEDIUM+ WEEK 5/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 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

3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

3-5 LATERAL STEP UP

--

2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
2x M S SN Blw Chst + M S HIP SN + M S SN
2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

SN Abv Kn
4x3@80-84% pal 2min

---

CL Pause At The Kn + CL + SPLIT JERK
1+2+2@up to 71-76% j-% pal 2min

---

DEAD BS (~90° - ~80°)
8x1@65% *rest for 45 sec between reps

--

SN SOTS PRESS + SN HIGH PULL Abv Kn *on the toes
5[5+5]@RPE8 *2-3 reps reserve pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

15 1-LEG SEATED CALF RAISE, DB/KB
8 NORDIG HAMSTRING CURL *banded assisted
8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE

30min AMRAP of
Beach Run
10 Squats
10 Sit-ups
10 Push-ups
Swim

Week 3 day 1

Partner Workout!
0:00-20:00
10 Box Jump Step-downs@60/50cm
20 Power Snatch@43/30kg
30 Butterfly Sit-ups
-One person works at a time. Split as needed.

20:00-30:00
60 Meter Farmer Carries
- One person must complete 60m before changing

Extra:
Band Stability Adductor Plank Walk
3 x 8-10 each. Rest 60s.

10-15min soutu
2-3 kierrosta:
20 Kasakkakyykky
20 Sit-up

10-15min fillari
2-3 kierrosta:
20 Russian twist (kiekko tai pallo tähän)
20 box step up (pallo olalla)

10-15min hiihto
2-3kierrosta:
10+10 yhden jalan lantionnosto
20 Supermanrock

Maanantai
Warm Up
5 min light pace assault bike (only nose breathing)
sitten käytä 10 minuuttia yleismobility hommiin ja valmistaudu tempaukseen

tankolämmittelyt vielä alle 2 kierrosta
5 snatch deadlift + 4 snatch pull + 3 muscle snatch + 2 snatch balance + 1 TEMPO OHS (pause 5 sec at bottom)
30sec rest bwn

Weightliting
3 sets
Power Snatch + Tall Snatch + 3 snatch balances
technique training @30-40% of 1rm.
then start to build heavy weight for complex
Snatch Pull + Snatch @50%+--> Go todays heavy set. (goal could be around 85-90% of 1rm) Get total 8-10 sets)
hit new set every 1.5 min

Strenght
Back Squat
In Five sets build to heavy 5 reps, leaving 1-2 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.
Tavoite ottaa isompi rauta kuin kaks viikkoa sitten, pidä hyvä fiilis yllä!

Metcon
Valmistava osio :
5+5 kb halos
5+5 kb front rack step ups
5+5 windmill
5 deck squats with kb
5 rope pull ups
sitten käydään kierros läpi
5+5 skater squat
10 double db push press 2x10/15kg's
1 rope climb
6 pistol squats (pistol to band)
6 double db push press 2x12.5-15/2x17.5-22.5kg
1 rope climb

For time
30-20-10 reps of
Pistol Squats
Double DB Push Press/Jerk
3-2-1 reps of Rope Climbs
Pidä pistoolikyykyt hallittuina ja tasapainoisina, push press liikkeet 1-3 osaan, köysi kiipeilyn perään ota aina 10-20 sec huilia ennen seuraavaa kiipeämistä.
Skaalaa pistoolikyykyt jos ne eivät ole helppoja sinulle tehdä. Tässä variaatio:

Time Target sub 9 minutes.
Kuminauha tulee sijoittaa hieman ylemmäs kuitenkin että se jeesaa tarpeeksi. tärkeintä on se ettet hajota polviasi tässä ja hallinta säilyy.

Skill
Practise Double unders / or HS walking for 10-15 minutes. You can make some u-turns with walking or do free hs hold practises, walk some distance or even mix it like 20-30 du's + 10m hs walk x 5 times.
but dont make this too "hard" only like cool down feeling or so.

Cool down
2-3 min light cardio
1 min prayer pose strech
1+1 min piriformis strech
1+1 min banded bully strech

For time:

21-15-9

Wallballs
Box Jumps

200m Farmers Carry

21-15-9

Wallballs
Box Jumps

200m Farmers Carry

21-15-9

Wallballs
Box Jumps

200m Farmers Carry

TC 25

Box: 24"/20"
Medball 20/14p
Dumbbells 22,5/15kg

Wallballs: Athletes should be able to complete 7 or more reps at a time on the sets of 21, 5 or more on the sets of 15, and 3 or more on the sets of 9.

Box Jumps : Athletes are required to step down off the box

Farmers Carry : Short Burts will help in managing shoulder and grip fatigue. When the dumbbells were in hand, stay low and move fast.

Power clean 8x2