1a) Back squat 4x1x90%
1b) Knees to chest jumps 4x6

Odd: 12/10cal Assault Bike
Even: 12 GHD Sit-ups

5min Rest

Odd: 12/10cal Ski-Erg
Even: 12 Alt. KB Snatches 16/12kg

5min Rest

Odd: 15/12cal Row
Even: 20 Push-ups

Strict pull up 6x2

Warm Up With Rower
4 times 45 sec on / 15 sec off (add speed, start easy)
then 2 sets
10 scapula push ups
5+5 lunge elbow strech
5+5m crab walk forward/backwards
30s side plank holds
10 double db hang squat cleans @light weight

with barbell 2 times through : + 3 clean high pull + 3 muscle clean + 3 tempo front squat + 3 tall power clean + 3 hang squat clean
rest 1 min bwn round

Weightlifting
Hang Squat Clean (above the knee)
3 x 3 @ 55%1RM clean, go every 1.5-2 min
3 x 2 @ keep building up, go every 1-1,5 min
3 – 5 x 1 @ keep building up, go every 1 min

Aloita n.55% ykkösestä ja rakenna painoa ylös pienin korotuksin, aina 3 tai 2 toistoa putkeen eli tankoa ei saa pudottaa lattialle välissä.

Metcon Prep :
2 rounds
200m light run
5 scapula pull up + 5 kipping + 5 kipping knee raises + 2-5 toes to bars
8 deadlifts @40 --> 55%
4 burpee box jump overs 60/50 cm and 75/60cm

then build rest of deadlift weight and test 3-5 reps with it and maybe couple reps in gymnastic movements and start workout

Metcon
3 rounds for time
400m Run
15-18 Toes to bar
10-12 Deadlift @ 120/80kg or max 70% of 1rm
9 Burpee box jump over 75/60cm tai 60/50cm. Maastavetojen jälkeen hypyt huolella! Älä loukkaa itseäsi.

Time target under 15 minutes :

Pidä juoksussa perusreipas vauhti, ei mitään peekoo hölkkää.
toes to barit omien taitojen mukaan jo putkeen tai pätkissä.
Mave kenties 2-3 osaan heti alusta, jotta juoksu ei kärsi.
burpeet tasaisesti.

Accessory Work
2 sets
15+15 half kneeling trunk twits
20-30 hollow rocks
20-30s reverse chinese plank hold
rest 1 min bwn round

5 Min Ergo

3 Rounds:

10 Gobblet Squat + 15 Hollow Rock + 20 Single Unders

Rest day - what did you do?

5 Sets For Load :

3 Position Power Snatch ( High Hang, Hang, Floor )
3 Overhead Squat

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5 Min Ergo

Amrap 8
18 airsquats
12 push ups
6 C2B
Rest 3 min
Amrap 7
17/12 cal row
12 Kbs
7 2 kb push press
Rest 3 min
Amrap 6
100m SM run
6 pike push ups
3 strict pull ups

Pistol Bottom Position Hold: 3 x 10-20s each. Rest 60s
OR Closed Stance Stand to Sit 3 x 6.
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)